Alternate Lateral Pulldown
This unilateral variation of the lateral pulldown targets the latissimus dorsi to build a wide, strong back.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Alternate Lateral Pulldown
Band Alternate Lat Pulldown with Twist
Back · Latissimus Dorsi · Band
Cable Lateral Pulldown (with rope attachment)
Back · Latissimus Dorsi · Cable
Cable Bar Lateral Pulldown
Back · Latissimus Dorsi · Cable
Lever Lateral Wide Pulldown
Back · Latissimus Dorsi · Leverage machine
Description
A variation of the standard Lateral Pulldown, this exercise targets the muscles of the back, with a particular emphasis on the latissimus dorsi (lats).
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How to do Alternate Lateral Pulldown
- 01Setup
Adjust the knee pads to firmly secure your thighs under them, ensuring you are stable in the seat.
- 02Setup
Grab one handle with an overhand grip, slightly wider than shoulder-width, and sit down, ensuring your torso is upright and core engaged.
- 03
Inhale and initiate the pull by depressing your scapula, then drive your elbow down and back towards your hip until the handle reaches shoulder level or slightly below.
- 04
Exhale as you slowly and with control allow the weight to return to the starting position, feeling a stretch in your lat as your arm fully extends.
- 05
Complete all prescribed repetitions on one side before switching to the other, maintaining a stable and upright torso throughout the set.
Tips
- At the bottom of the movement, actively squeeze your lat by imagining you're tucking your elbow into your back pocket to maximize muscle contraction.
- Resist the urge to let the weight snap back up; control the upward, eccentric movement to fully lengthen the lat and enhance muscle growth.
- Avoid leaning back excessively or twisting your torso to pull the weight; keep your core tight and body stable to isolate the back muscles effectively.
- Visualize your latissimus dorsi working throughout the entire range of motion, from the stretch at the top to the powerful contraction at the bottom.
Common mistakes
- Using too much momentum: Avoid swinging your torso or leaning back excessively to pull the weight; instead, reduce the weight and focus on a controlled, deliberate pull using your lats.
- Not fully extending at the top: Failing to allow your arm to fully extend and your scapula to elevate at the top of the movement limits the stretch on the lats; ensure a full, controlled stretch to maximize range of motion.
- Pulling primarily with the biceps: If you feel the exercise mostly in your biceps, focus on initiating the pull by driving your elbow down and back, imagining your hand is just a hook.
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Get Ellim — FreeQuestions
What muscles does Alternate Lateral Pulldown work?
Alternate Lateral Pulldown primarily targets Latissimus Dorsi. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Alternate Lateral Pulldown good for beginners?
Alternate Lateral Pulldown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Alternate Lateral Pulldown?
You need Cable to perform Alternate Lateral Pulldown. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Alternate Lateral Pulldown?
At the bottom of the movement, actively squeeze your lat by imagining you're tucking your elbow into your back pocket to maximize muscle contraction. Resist the urge to let the weight snap back up; control the upward, eccentric movement to fully lengthen the lat and enhance muscle growth. Avoid leaning back excessively or twisting your torso to pull the weight; keep your core tight and body stable to isolate the back muscles effectively. Visualize your latissimus dorsi working throughout the entire range of motion, from the stretch at the top to the powerful contraction at the bottom.
What are common mistakes when doing Alternate Lateral Pulldown?
Using too much momentum: Avoid swinging your torso or leaning back excessively to pull the weight; instead, reduce the weight and focus on a controlled, deliberate pull using your lats. Not fully extending at the top: Failing to allow your arm to fully extend and your scapula to elevate at the top of the movement limits the stretch on the lats; ensure a full, controlled stretch to maximize range of motion. Pulling primarily with the biceps: If you feel the exercise mostly in your biceps, focus on initiating the pull by driving your elbow down and back, imagining your hand is just a hook.
Related exercises
Cable Lat Pulldown Full Range Of Motion
Back · Latissimus Dorsi · Cable
Cable Kneeling One Arm Lat Pulldown
Back · Latissimus Dorsi · Cable
Cable Wide Pulldown
Back · Latissimus Dorsi · Cable
Cable Underhand Pulldown
Back · Latissimus Dorsi · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store