Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateCompoundBodyweight
Bench Pull Ups
Lats · Back
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- 2
Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
- 3
Hang with your arms fully extended and your body straight.
- 4
Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
- 5
Continue pulling until your chin is above the bar or surface.
- 6
Lower yourself back down to the starting position with control.
- 7
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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