Lats exercise · cable
Alternate Lateral Pulldown
The alternate lateral pulldown is a cable exercise that targets the lats, with the biceps and rhomboids assisting.
How to do the alternate lateral pulldown
- Sit on the cable machine with your back straight and feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lats. The biceps and rhomboids work as secondary muscles. See all lat exercises or every cable exercise.
