Back · Cable machine

Cable Cross over Lateral Pulldown

The cable cross over lateral pulldown is a targeted pulling exercise designed to work the latissimus dorsi along their natural fiber orientation. It suits lifters of all experience levels and fits well into the middle or end of a back workout to emphasize continuous tension and a full contraction.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand between two high cable pulleys.
Grab the left handle with your right hand and right handle with your left hand, creating a crossover.
Pull both handles down and out to your sides, bringing your elbows down towards your ribs.
Squeeze your lats at the bottom.
Return to the starting position with control.

Common mistakes

Pulling primarily with the biceps instead of driving down through the elbows, which diminishes lat engagement.
Swinging the torso to generate momentum, which takes tension off the back and strains the lower spine.
Letting the shoulders shrug upward excessively at the top, compromising scapular control and shoulder mechanics.

Tips

Focus on driving your elbows down and in toward your hips rather than pulling the handles with your hands.
Maintain a tall chest with a slight forward torso lean to keep the line of pull aligned with your lats.
Pause for a deliberate second at the bottom of each repetition to maximize peak lat contraction.

Sets and reps

Perform 3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest between sets to optimize muscle hypertrophy and control.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

How does this movement differ from a standard lat pulldown?

The crossed cable setup creates a diagonal line of pull that aligns closely with the lat muscle fibers, allowing for a deeper stretch and a more convergent squeeze at the bottom.

Can this exercise be done seated or kneeling?

Yes, performing the movement while seated on a bench or kneeling between the pulleys eliminates leg drive and adds stability for stricter form.

Similar exercises

All back exercises →