Bodyweight
Archer Pull Up
Lats · Back
Advanced10
Demonstration
IntermediateIsolationCable
Alternate Lateral Pulldown
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Sit on the cable machine with your back straight and feet flat on the ground.
- 2
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3
Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
- 4
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsrhomboids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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