# Alternate Lateral Pulldown - Forge Exercise Library

## Quick Answer

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

**Details:**
- **Body Part:** Back
- **Equipment:** Cable
- **Target Muscle:** Lats
- **Secondary Muscles:** Biceps, Rhomboids
- **Difficulty:** Beginner
- **Category:** Strength

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## How to Perform Alternate Lateral Pulldown

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.

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## Browse Related Exercises

- **[More Back Exercises](https://forgetrainer.ai/exercises/back)**
- **[More Cable Exercises](https://forgetrainer.ai/exercises/equipment/cable)**
- **[More Lats Exercises](https://forgetrainer.ai/exercises/muscle/lats)**

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