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All exercises

Cable cross-over lateral pulldown

Intermediate

Cable cross-over lateral pulldown is a compound cable exercise for the lats, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

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

How to do it

  1. 1Attach a cable handle to each side of a cable machine at shoulder height.
  2. 2Stand in the middle of the machine with your feet shoulder-width apart.
  3. 3Grasp the handles with an overhand grip and step back to create tension in the cables.
  4. 4Lean forward slightly from the hips, keeping your back straight and your chest up.
  5. 5Pull the handles down and across your body, squeezing your shoulder blades together.
  6. 6Pause for a moment at the bottom of the movement, then slowly return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Lever one arm lateral wide pulldownMachine
  • Cable bar lateral pulldownCable
  • Cable rear pulldownCable
  • Cable lat pulldown full range of motionCable
  • Lever reverse grip lateral pulldownMachine
  • Gironda sternum chinBodyweight

Easier variations

  • Lever reverse grip lateral pulldownMachine
  • Alternate lateral pulldownCable
  • Cable bar lateral pulldownCable
  • Cable lat pulldown full range of motionCable

Harder variations

  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restCable cross-over lateral pulldown

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