Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationMachine
Lever One Arm Lateral Wide Pulldown
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- 2
Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
- 3
Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
- 4
Slowly return the handle to the starting position, fully extending your arm.
- 5
Repeat for the desired number of repetitions, then switch sides.
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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