Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationBodyweight
Back Pec Stretch
Lats · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand tall with your feet shoulder-width apart.
- 2
Extend your arms straight out in front of you, parallel to the ground.
- 3
Cross your arms in front of your body, with your right arm over your left arm.
- 4
Interlock your fingers and rotate your palms away from your body.
- 5
Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
- 6
Hold the stretch for 15-30 seconds, then release.
- 7
Repeat on the opposite side.
Muscles worked
Primary
Lats
shoulders
Secondary
shoulderschest
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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