Cable Cross over Lateral Pulldown
Sculpt a wider, stronger back with the Cable Crossover Lateral Pulldown. This effective exercise targets your lats, improving muscle definition and upper
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Cable Cross over Lateral Pulldown
Description
A cable cross over exercise mainly targeting the lateral muscles with a pulldown movement.
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How to do Cable Cross over Lateral Pulldown
- 01Setup
Stand centered between two high cable pulleys, setting the desired weight on each stack.
- 02Setup
Reach across your body to grasp the handle from the opposing pulley with an overhand grip, so your right hand holds the left cable and vice versa.
- 03Setup
Take a small step back to create tension, lean your torso back slightly from your hips, and keep your chest up with a slight bend in your knees.
- 04
Initiate the pull by driving your elbows down and back, imagining you are pulling the handles towards your opposite hips while squeezing your shoulder blades together.
- 05
Continue pulling until your hands cross in front of your lower abdomen, fully contracting your latissimus dorsi muscles.
- 06
Slowly and with control, reverse the motion, allowing the cables to pull your arms back to the starting position for a full stretch in your lats.
Tips
- Focus on initiating the pull from your lats, not your biceps; visualize your elbows driving the movement down and back.
- Maintain a slight lean back throughout the entire exercise to keep constant tension on the lats and prevent your chest from rounding.
- Control the eccentric (return) phase of the movement, allowing a full stretch in your lats to maximize muscle growth and flexibility.
- Keep your core engaged to stabilize your torso and prevent unwanted momentum, ensuring the work is concentrated on your back muscles.
Common mistakes
- Using too much momentum or swinging the weight reduces lat engagement; consciously slow down the movement and focus on controlled muscular contraction.
- Rounding the upper back during the pull shifts tension away from the lats and can strain the spine; maintain an upright chest and a neutral spine throughout the exercise.
- Not allowing a full stretch at the top of the movement limits the range of motion; ensure your arms are fully extended to maximize lat activation and stretch.
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Get Ellim — FreeQuestions
Is Cable Cross over Lateral Pulldown good for beginners?
Cable Cross over 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 Cable Cross over Lateral Pulldown?
You need Cable to perform Cable Cross over 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 Cable Cross over Lateral Pulldown?
Focus on initiating the pull from your lats, not your biceps; visualize your elbows driving the movement down and back. Maintain a slight lean back throughout the entire exercise to keep constant tension on the lats and prevent your chest from rounding. Control the eccentric (return) phase of the movement, allowing a full stretch in your lats to maximize muscle growth and flexibility. Keep your core engaged to stabilize your torso and prevent unwanted momentum, ensuring the work is concentrated on your back muscles.
What are common mistakes when doing Cable Cross over Lateral Pulldown?
Using too much momentum or swinging the weight reduces lat engagement; consciously slow down the movement and focus on controlled muscular contraction. Rounding the upper back during the pull shifts tension away from the lats and can strain the spine; maintain an upright chest and a neutral spine throughout the exercise. Not allowing a full stretch at the top of the movement limits the range of motion; ensure your arms are fully extended to maximize lat activation and stretch.
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store