TETSUCable Cross-Over Lateral Pulldown
The Cable Cross-Over Lateral Pulldown is a cable exercise for the back that primarily targets the lats, with the biceps, rhomboids and rear deltoids assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Cable Cross-Over Lateral Pulldown
- Attach a cable handle to each side of a cable machine at shoulder height.
- Stand in the middle of the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step back to create tension in the cables.
- Lean forward slightly from the hips, keeping your back straight and your chest up.
- Pull the handles down and across your body, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Cross-Over Lateral Pulldown work?
The Cable Cross-Over Lateral Pulldown primarily targets the lats. The biceps, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the Cable Cross-Over Lateral Pulldown?
You need a cable machine to perform the Cable Cross-Over Lateral Pulldown.
How many sets and reps of the Cable Cross-Over Lateral Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Cross-Over Lateral Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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