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Lats · Cable · Beginner

How to do Alternate Lateral Pulldown

The alternate lateral pulldown is a cable machine exercise targeting the latissimus dorsi, with secondary emphasis on the biceps and rhomboids. It involves pulling handles towards the chest in an alternating fashion, focusing on back strength and muscle engagement.

Alternate Lateral Pulldown demonstration
Primary muscle
Lats
Also works
Biceps and Rhomboids
Equipment
Cable
Level
Beginner
Category
Back

How to do Alternate Lateral Pulldown, step by step

  1. Sit on the cable machine with your back straight and feet flat on the ground.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Alternate Lateral Pulldown works your lats as the main mover, with help from your biceps and rhomboids.

Track Alternate Lateral Pulldown in SPLYT

Alternate Lateral Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

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