Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationMachine
Lever Pullover
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat and handles of the leverage machine to a comfortable position.
- 2
Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
- 3
Keep your arms slightly bent and your core engaged.
- 4
Slowly pull the handles towards your chest, squeezing your lats.
- 5
Pause for a moment at the peak contraction, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
triceps
Secondary
tricepsshoulders
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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