Back Exercise · Cable
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Alternate Lateral Pulldown is a compound back movement designed to train the Lats with direct engagement of the Rhomboids.
Vertical plane shoulder adduction and scapular depression. Targets the latissimus dorsi from overhead stretch down to peak lat contraction. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Alternate lateral pulldowns work one arm at a time on the cable stack, which forces each lat to control the weight independently instead of letting a dominant side take over like on a standard pulldown. That makes it useful for catching left-right imbalances early. Pull through the elbow rather than the hand and resist the urge to lean back and turn it into a row.
How to Do the Alternate Lateral Pulldown
- Take a seat at the cable machine, keeping your back straight and your feet flat on the floor.
- Take hold of the handles with an overhand grip, hands set slightly wider than shoulder-width.
- Lean back a little and draw the handles down toward your chest, squeezing your shoulder blades together.
- Hold briefly at the peak contraction, then slowly let the handles return to the starting position.
- Perform the set reps for your first side, then mirror the movement on your opposite side with equal focus.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Vertical plane shoulder adduction and scapular depression. Targets the latissimus dorsi from overhead stretch down to peak lat contraction.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Backward Lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.
- Initiating with Arms Instead of Scapulae: Yanking with the biceps before depressing and setting the shoulder blades reduces latissimus fiber recruitment.
- Pulling Behind the Neck: Forcing the bar behind the neck places the glenohumeral joint into extreme external rotation and horizontal abduction under load.
Proper Breathing Patterns & Core Engagement
Inhale deeply at full arm extension. Pull chest up toward handles/bar while exhaling on the downward pull.
Add the Alternate Lateral Pulldown to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Avoid behind-the-neck pulldowns if you experience shoulder instability or cervical strain; always pull to the upper chest. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Back exercises category.
Muscles Worked
The Alternate Lateral Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids.
More Back Exercises
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
Back Extension On Exercise Ball
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
Equipment Alternatives
Don't have cable? These target the same lats with different equipment.
FAQ
- What muscles does the Alternate Lateral Pulldown work?
- The Alternate Lateral Pulldown primarily targets the lats as the primary agonist. Synergist assistance is provided by the biceps along with the rhomboids. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Alternate Lateral Pulldown?
- The Alternate Lateral Pulldown is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Alternate Lateral Pulldown?
- The most frequent error is excessive backward lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Alternate Lateral Pulldown?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Alternate Lateral Pulldown?
- If you don't have access to a cable, the Back Pec Stretch targets the same lats using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.