Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationCable
Cable Twisting Pull
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach a cable handle to a low pulley and stand facing the machine.
- 2
Grasp the handle with your left hand and step away from the machine, extending your arm fully.
- 3
Position your feet shoulder-width apart, with your knees slightly bent.
- 4
Keep your back straight and your core engaged throughout the exercise.
- 5
Pull the handle towards your body, rotating your torso to the right as you do so.
- 6
Squeeze your back muscles at the end of the movement.
- 7
Slowly return to the starting position, keeping tension on the cable.
- 8
Repeat for the desired number of repetitions, then switch sides and perform with your right hand.
Muscles worked
Primary
Lats
shoulders
Secondary
shouldersbiceps
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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