Iso-Lateral Wide Pulldown
Use an iso-lateral machine with a wide grip and pull to the upper chest. Targets lats, upper back, and biceps while allowing independent left/right work. Helps build back width and balance side-to-side strength.
Basic Info
- Primary Muscle Group
- Back
- Detailed Muscles
- Lats / Trapezius / Rhomboids / Biceps
- Equipment
- Machine
- Also Known As
- アイソラテラルワイドプルダウン / ワイドプルダウンマシン / iso lateral wide pulldown / iso-lateral wide pulldown
How to Perform
- Keep your chest up and shoulders down.
- Drive with the elbows to load the target muscles.
- Control the return phase without dropping the weight.
Form Tips
- Do not overextend your lower back
- Keep shoulders from rolling forward
- Do not yank the weight
Pro Tips
- Focus on pulling with your back rather than your arms.
- If momentum increases, reduce load one step.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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