Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationCable
Cable Lateral Pulldown With V Bar
Lats · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
- 2
Adjust the knee pad so that your thighs are secured under it.
- 3
Keep your back straight and lean back slightly.
- 4
Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
- 5
Squeeze your back muscles at the bottom of the movement.
- 6
Slowly return the v-bar to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsforearms
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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