Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationCable
Cable Lateral Pulldown (With Rope Attachment)
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach a rope attachment to the cable machine at a high position.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grasp the rope with an overhand grip, palms facing each other.
- 4
Keep your back straight and lean slightly back.
- 5
Pull the rope down towards your sides, squeezing your shoulder blades together.
- 6
Pause for a moment at the bottom of the movement.
- 7
Slowly release the tension and allow the rope to return to the starting position.
- 8
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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