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All exercises

Alternate lateral pulldown

Beginner

Alternate lateral pulldown is a compound cable exercise for the lats, also working the biceps and upper back.

What it works

Primary muscle

Lats

Also works

BicepsUpper back

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on the cable machine with your back straight and feet flat on the ground.
  2. 2Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
  4. 4Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Band kneeling one arm pulldownResistance band
  • Cable bar lateral pulldownCable
  • Cable rear pulldownCable
  • Cable lat pulldown full range of motionCable
  • Twin handle parallel grip lat pulldownCable
  • Lever reverse grip lateral pulldownMachine

Harder variations

  • Cable one arm pulldownCable
  • Cable cross-over lateral pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restAlternate lateral pulldown

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