Intermediate
ALTERNATE LATERAL PULLDOWN
Back
Body Part
Lats
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Biceps
Rhomboids
Views
10
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the cable machine with your back straight and feet flat on the ground.
2
Step:2 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
3
Step:3 Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
4
Step:4 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
