Back
Iso-Lateral Wide Pulldown
The Iso-Lateral Wide Pulldown is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 31%, lats (lower) 17% and biceps (long head) 7%.
How to do it
- Set the seat so the handles are at full reach and fix the thighs under the pad.
- Grip both wide handles overhand and sit upright.
- Pull both handles down and out, leading with the elbows.
- Stop when the hands are level with the shoulders and the elbows are at the sides.
- Return the handles slowly to the top with straight arms.
Tips
- Pull each side evenly: the arms move independently, so the weaker side shows.
- Keep the chest high and the lower back neutral.
Common mistakes
- Letting one arm finish before the other.
- Shrugging the shoulders at the top of the rep.
- Jerking the handles down from a dead stop.
Muscles worked by the Iso-Lateral Wide Pulldown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide pronated grip puts the upper lats first (task example; Lusk 2010 found a small edge for pronated grips). A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.
Iso-Lateral Wide Pulldown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
- Plate Loaded Lat Pulldown
- Machine Lat Pulldown (Neutral Grip)
- Machine Lat Pulldown (Underhand Grip)
- Single Arm Machine Pulldown
Frequently asked questions
What muscles does the Iso-Lateral Wide Pulldown work?
Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), rhomboids, lower traps and brachialis assist.
Is the Iso-Lateral Wide Pulldown good for beginners?
Yes. The Iso-Lateral Wide Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Iso-Lateral Wide Pulldown?
For example the Band Lat Pulldown, Lat Pulldown and Medium Grip Lat Pulldown. They train mostly the same muscles, some with different equipment.
How do you make the Iso-Lateral Wide Pulldown harder?
Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).
Sources
- Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.