How to do the Alternate Lateral Pulldown
Alternate Lateral Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Alternate Lateral Pulldown demonstration · © GymiaFit
Alternate Lateral Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Alternate Lateral Pulldown step by step
- 1Sit on the cable machine with your back straight and feet flat on the ground.
- 2Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 5Repeat for the desired number of repetitions.
A free workout that uses it
Alternate Lateral Pulldown — questions
What muscles does the Alternate Lateral Pulldown work?
The Alternate Lateral Pulldown primarily targets the Lats. It also recruits the Biceps, Rhomboids as secondary movers.
What equipment do I need for the Alternate Lateral Pulldown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Alternate Lateral Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Alternate Lateral Pulldown?
Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown, Cable Incline Pushdown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Alternate Lateral Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.