10 Best Lever One Arm Lateral Wide Pulldown Alternatives for Home Gyms

Ranked Lever One Arm Lateral Wide Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Lever One Arm Lateral Wide Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Lever Front Pulldown

   92% match

   • Lats
   • Lever
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the lats.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
   2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   3. Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
   4. Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a machine, the same as the Lever One Arm Lateral Wide Pulldown
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
2. Play demonstration

   2. Lever Reverse Grip Lateral Pulldown

   88% match

   • Lats
   • Lever
   • Intermediate
   • Compound

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
   2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
   4. Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a machine, the same as the Lever One Arm Lateral Wide Pulldown
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
3. Play demonstration

   3. Reverse Grip Machine Lat Pulldown

   88% match

   • Lats
   • Machine
   • Beginner
   • Compound

   A good swap when you have a machine to work with, and it still works the lats.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
   2. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
   3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
   4. Pull the handles down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a machine, the same as the Lever One Arm Lateral Wide Pulldown
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
4. Play demonstration

   4. Cable One Arm Pulldown

   87% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the lats.

   How to perform this exercise

   1. Attach a single handle to a high pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the handle with an overhand grip and extend your arm fully.
   4. Keep your back straight and your core engaged.
   5. Pull the handle down towards your side while keeping your elbow close to your body.
   6. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
   7. Slowly release the handle back to the starting position.
   8. Repeat for the desired number of repetitions.
   9. Switch sides and repeat the exercise with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
5. 

   5. One Arm Lat Pulldown

   85% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
   2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
   3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
   4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
6. 

   6. Wide-grip Lat Pulldown

   83% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
   2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
   3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
   5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
   6. Repeat this motion for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
7. Play demonstration

   7. Cable Lat Pulldown Full Range Of Motion

   82% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the lat pulldown machine with your knees positioned under the pads.
   2. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
   4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
8. 

   8. Full Range-of-motion Lat Pulldown

   82% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
   2. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
9. Play demonstration

   9. Cable Wide Grip Rear Pulldown Behind Neck

   82% match

   • Lats
   • Cable
   • Advanced
   • Compound

   How to perform this exercise

   1. Adjust the cable machine so that the pulldown bar is at a height above your head.
   2. Sit down on the seat and grab the pulldown bar with a wide overhand grip.
   3. Keep your back straight and your chest up as you lean back slightly.
   4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
   • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown
10. 

    10. Wide-grip Pulldown Behind The Neck

    81% match

    • Lats
    • Cable
    • Advanced
    • Compound

    How to perform this exercise

    1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
    2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
    4. As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
    5. After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
    6. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Movement: lat pulldown, the same as the Lever One Arm Lateral Wide Pulldown
    • Primary muscle: lats, the same as the Lever One Arm Lateral Wide Pulldown
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Lever One Arm Lateral Wide Pulldown