The cable crossover lateral pulldown is a cable machine exercise targeting the latissimus dorsi, with secondary emphasis on the bicep, rhomboids, and rear deltoids. It involves pulling cables down and across the body, requiring coordination and control.
Also Works
BicepsRhomboidsRear Deltoids
How to Perform
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.
Pro Tips
•Initiate the pull by depressing your shoulder blades first, then drive your elbows down and back to maximize lat engagement.
•Keep a slight forward lean from the hips so the cable path aligns with your lat fibers rather than your rear delts.
•Squeeze at the bottom for a full second with your lats fully contracted before slowly releasing back to the top.
Common Mistakes
•Standing too upright, which shifts the load to the rear delts and traps instead of the lats.
•Using momentum by jerking the handles down rather than controlling the movement through the full range of motion.
•Gripping too tightly, which causes the forearms and biceps to take over the pull.