Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
AdvancedIsolationBodyweight
Muscle Up
Lats · Back
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- 2
Engage your core and pull your body up towards the bar, leading with your chest.
- 3
As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- 4
Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
- 5
Reverse the movement by slowly lowering yourself back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepstricepsshoulderschest
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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