Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerCompoundMachine
Assisted Pull Up
Lats · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the machine to your desired weight and height settings.
- 2
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3
Hang with your arms fully extended and your feet off the ground.
- 4
Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body.
- 5
Continue pulling until your chin is above the handles.
- 6
Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsforearms
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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