Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationCable
Cable Pushdown (Straight Arm) V. 2
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach a straight bar to a high pulley cable machine.
- 2
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- 3
Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
- 4
Engage your core and keep your back straight as you exhale and push the bar down towards your thighs.
- 5
Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling.
- 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.
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