Smart Workout Diary

Iso Lateral Wide Pulldown

The iso-lateral wide-grip pulldown is a selectorized machine exercise in which each arm moves independently while pulling wide handles down toward the upper chest. It primarily trains the latissimus dorsi and upper back, with assistance from the biceps and rear shoulders. It supports back strength, muscle development, and balanced pulling control between sides.

Demonstration

Iso Lateral Wide Pulldown — demonstration 1
Iso Lateral Wide Pulldown — demonstration 2

Instructions

  1. Set the machine: Adjust the seat and thigh pads so your feet are stable and your thighs stay secured under the pads. Select a load you can control without leaning back excessively.
  2. Take the handles: Sit tall with your chest lifted and grasp the wide independent handles. Begin with arms extended overhead, shoulders relaxed rather than shrugged.
  3. Brace: Keep a neutral spine, lightly brace your abdomen, and maintain your chest against or close to the support pad if the machine has one.
  4. Pull down: Exhale as you drive your elbows down and slightly back, bringing the handles toward the upper chest. Let both arms work evenly and avoid pulling behind the neck.
  5. Pause and return: Briefly squeeze your back at the bottom, then inhale and slowly allow the handles to rise until your arms are extended with control.
  6. Repeat safely: Keep the movement smooth for all repetitions. Stop if you feel sharp pain or cannot keep your torso stable.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbows: Think about pulling your elbows toward your ribs instead of pulling only with your hands.
  2. Do not swing: Avoid using a backward lean or momentum to move the handles; reduce the load if this occurs.
  3. Keep shoulders down: Do not shrug at the top. Allow a controlled stretch without losing shoulder position.
  4. Use equal control: Because the arms move independently, match the range and tempo on both sides.
Exercise library