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Lats · Cable · Intermediate

How to do Cable Cross-over Lateral Pulldown

The cable cross-over lateral pulldown is a cable machine exercise targeting the latissimus dorsi, with secondary emphasis on the biceps, rhomboids, and rear deltoids. It involves pulling cables down and across the body, requiring coordination and control.

Cable Cross-over Lateral Pulldown demonstration
Primary muscle
Lats
Also works
Biceps, Rhomboids and Rear deltoids
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable Cross-over Lateral Pulldown, step by step

  1. Attach a cable handle to each side of a cable machine at shoulder height.
  2. Stand in the middle of the machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and step back to create tension in the cables.
  4. Lean forward slightly from the hips, keeping your back straight and your chest up.
  5. Pull the handles down and across your body, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Cable Cross-over Lateral Pulldown works your lats as the main mover, with help from your biceps, rhomboids and rear deltoids.

Track Cable Cross-over Lateral Pulldown in SPLYT

Cable Cross-over 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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