How to do the Cable Cross-over Lateral Pulldown
Cable Cross-over 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.
Cable Cross-over Lateral Pulldown demonstration · © GymiaFit
Cable Cross-over Lateral Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Cross-over Lateral Pulldown step by step
- 1Attach a cable handle to each side of a cable machine at shoulder height.
- 2Stand in the middle of the machine with your feet shoulder-width apart.
- 3Grasp the handles with an overhand grip and step back to create tension in the cables.
- 4Lean forward slightly from the hips, keeping your back straight and your chest up.
- 5Pull the handles down and across your body, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Cross-over Lateral Pulldown — questions
What muscles does the Cable Cross-over Lateral Pulldown work?
The Cable Cross-over Lateral Pulldown primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Cable Cross-over 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 Cable Cross-over 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 Cable Cross-over Lateral Pulldown?
Alternate Lateral Pulldown, Cable Bar 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 Cable Cross-over 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.