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).
How to Do Alternate Lateral Pulldown
- 1Setup
Adjust the knee pads to firmly secure your thighs under them, ensuring you are stable in the seat.
- 2Setup
Grab one handle with an overhand grip, slightly wider than shoulder-width, and sit down, ensuring your torso is upright and core engaged.
- 3
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.
- 4
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.
- 5
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.
Variations
Band Alternate Lat Pulldown with Twist
Strengthen your lats and obliques with the Band Alternate Lat Pulldown with Twist.
Cable Lateral Pulldown (with rope attachment)
Strengthen your lats and build a wider back with the Cable Lateral Pulldown. This exercise effectively targets your latissimus dorsi using a rope
Cable Bar Lateral Pulldown
Master the Cable Bar Lateral Pulldown to build a wider, stronger back. This compound pull exercise effectively targets your lats, improving upper body
Lever Lateral Wide Pulldown
Build a wider, stronger back with the Lever Lateral Wide Pulldown. This exercise targets your latissimus dorsi using a leverage machine for controlled
Related Exercises
Cable Lat Pulldown Full Range Of Motion
Target your latissimus dorsi with the cable lat pulldown. This full range of motion exercise builds a wider, stronger back by effectively engaging your
Cable Kneeling One Arm Lat Pulldown
Strengthen your lats with the Cable Kneeling One Arm Lat Pulldown. This exercise targets your back, improving unilateral strength and muscle definition.
Cable Wide Pulldown
Develop a broader, stronger back with the Cable Wide Pulldown. This exercise targets your latissimus dorsi, enhancing upper body strength and posture.
Cable Underhand Pulldown
Target your lats with the Cable Underhand Pulldown, a powerful back exercise. This variation emphasizes a strong contraction, building width and thickness.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Alternate Lateral Pulldown in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free