Back Exercise · Cable

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Alternate Lateral Pulldown

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.

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Category

Back

Equipment

Cable

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Alternate Lateral Pulldown

1. Take a seat at the cable machine, keeping your back straight and your feet flat on the floor.
2. Take hold of the handles with an overhand grip, hands set slightly wider than shoulder-width.
3. Lean back a little and draw the handles down toward your chest, squeezing your shoulder blades together.
4. Hold briefly at the peak contraction, then slowly let the handles return to the starting position.
5. Perform the set reps for your first side, then mirror the movement on your opposite side with equal focus.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Alternate Lateral Pulldown mainly targets your Lats, with your Biceps helping support the movement, along with your Rhomboids.

More Back Exercises

Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats Back Extension On Exercise Ball Stability Ball · Spine

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Bench Pull-Ups Body Weight · Lats Band Assisted Pull-Up Band · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the Alternate Lateral Pulldown work?

The Alternate Lateral Pulldown mainly works your lats. It also helps strengthen your biceps and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Alternate Lateral Pulldown?

You do the Alternate Lateral Pulldown with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Alternate Lateral Pulldown?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Alternate Lateral Pulldown?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Alternate Lateral Pulldown?

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.