Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerIsolationCable
Cable Lying Extension Pullover (With Rope Attachment)
Lats · Back
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Attach a rope to a cable machine and set the pulley at the highest position.
- 2
Lie down on a bench with your head towards the cable machine.
- 3
Hold the rope with both hands and extend your arms straight up above your chest.
- 4
Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
- 5
Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
triceps
Secondary
tricepsshoulders
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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