PlanWorkouts

Exercise 0153 · REF OQ1otBN

Cable Cross-Over Lateral Pulldown exercise animation

Cable Cross-Over Lateral Pulldown

Category
Back
Equipment
Cable
Target
Lats

Crossing the cables in front of the body during a lat pulldown changes the angle of pull compared to a straight-bar version, letting the lats contract through a slightly different plane. It's less common than a standard pulldown, usually seen as a way to add variety once the basic movement has been mastered. The crossing angle rewards a controlled pull more than heavy weight — rushing it turns the crossover into a wrestling match with the handles.

How to Do the Cable Cross-Over Lateral Pulldown

  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.

Muscles Worked

The Cable Cross-Over Lateral Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

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

Equipment Alternatives

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

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Cross-Over Lateral Pulldown work?
The Cable Cross-Over Lateral Pulldown primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Cable Cross-Over Lateral Pulldown?
The Cable Cross-Over Lateral Pulldown is done with a cable.
What's a good alternative to the Cable Cross-Over Lateral Pulldown?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.