Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateCompoundCable
Cable Wide Grip Rear Pulldown Behind Neck
Lats · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the cable machine so that the pulldown bar is at a height above your head.
- 2
Sit down on the seat and grab the pulldown bar with a wide overhand grip.
- 3
Keep your back straight and your chest up as you lean back slightly.
- 4
Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- 5
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- 6
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.
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