Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerIsolationBodyweight
One Arm Against Wall
Lats · Back
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Stand facing a wall with your feet shoulder-width apart.
- 2
Extend one arm straight out in front of you and place your palm against the wall.
- 3
Engage your core and lean your body forward, keeping your arm straight and your back flat.
- 4
Slowly push against the wall with your palm, activating your lat muscles.
- 5
Hold the position for a few seconds, then release and repeat with the other arm.
Muscles worked
Primary
Lats
shoulders
Secondary
shoulderstriceps
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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