Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateCompoundCable
Cable Thibaudeau Kayak Row
Lats · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor.
- 2
Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.
- 3
Lean forward from your hips, keeping your back straight and your abs engaged.
- 4
Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body.
- 5
Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides and perform with your left arm.
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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