Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateCompoundCable
Twin Handle Parallel Grip Lat Pulldown
Lats · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat height and position yourself facing the cable machine.
- 2
Grasp the handles with an overhand grip, hands shoulder-width apart.
- 3
Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
- 4
Lean back slightly and keep your chest up, maintaining a neutral spine.
- 5
Pull the handles down towards your upper chest, squeezing your shoulder blades together.
- 6
Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- 7
Slowly release the handles and return to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsrhomboidsrear deltoids
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