Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationCable
Cable Cross Over Lateral Pulldown
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach a cable handle to each side of a cable machine at shoulder height.
- 2
Stand in the middle of the machine with your feet shoulder-width apart.
- 3
Grasp the handles with an overhand grip and step back to create tension in the cables.
- 4
Lean forward slightly from the hips, keeping your back straight and your chest up.
- 5
Pull the handles down and across your body, squeezing your shoulder blades together.
- 6
Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsrhomboidsrear deltoids
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.
Related exercises
Bodyweight
Archer Pull Up
Lats · Back
Advanced10
Machine
Assisted Parallel Close Grip Pull Up
Lats · Back
Beginner9
Machine
Assisted Pull Up
Lats · Back
Beginner9
Machine
Assisted Standing Chin Up
Lats · Back
Beginner9
Machine
Assisted Standing Pull Up
Lats · Back
Beginner9
Bodyweight
Back Pec Stretch
Lats · Back
Intermediate6
Resistance band
Band Assisted Pull Up
Lats · Back
Beginner9
Alternatives
Bodyweight
Archer Pull Up
Lats · Back
Advanced10
Machine
Assisted Parallel Close Grip Pull Up
Lats · Back
Beginner9
Machine
Assisted Pull Up
Lats · Back
Beginner9
Machine
Assisted Standing Chin Up
Lats · Back
Beginner9
Machine
Assisted Standing Pull Up
Lats · Back
Beginner9
Bodyweight
Back Pec Stretch
Lats · Back
Intermediate6