Home / Exercises / Cable Cross Over Lateral Pulldown
Cable Cross Over Lateral Pulldown animation

How to do the Cable Cross Over Lateral Pulldown

BackBack & LatsCableBeginner

The cable crossover lateral pulldown is a beginner-friendly movement that builds lat width and teaches you to feel the muscles doing the work, not just moving the weight. Master this and you lay the foundation for a stronger, wider back that stands out in any room.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Set the pulleys high on both cable stations, grasp each handle with an overhand grip, and kneel or stand centered between the cables.
  2. Depress your shoulder blades down and back before you pull, creating a stable base for the movement.
  3. Drive both handles down and out in a wide arc toward your hips, leading with your elbows and squeezing your lats at the bottom.
  4. Return the handles slowly and under control to the start position, letting your lats stretch fully before the next rep.

Common mistakes

  • Shrugging the shoulders during the pull, which shifts stress to the traps instead of the lats. Fix this by actively pulling your shoulder blades down before and throughout each rep.
  • Using too much weight and turning it into a momentum-driven arm exercise. Fix this by choosing a load where you can pause and feel the lat contraction at the bottom of every rep.
  • Letting the elbows bend excessively and collapse inward, reducing the effective range of motion. Fix this by keeping a slight, consistent bend in the elbows and maintaining a wide arc throughout the movement.

Pro tip — Think about pushing your elbows toward your back pockets rather than pulling with your hands. This mental cue bypasses arm dominance and recruits the lats far more effectively on every single rep.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

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