Cable Cross-over Lateral Pulldown - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Cross-over Lateral Pulldown

Step by step instructions, muscle activation and variants for the Cable Cross-over Lateral Pulldown.

MediumMiddle back

About this exercise

The Cable Cross-over Lateral Pulldown uses a crossover cable machine to perform a lat pulldown motion, with both cables set high and the handles crossed. It engages the latissimus dorsi and upper back through a wide, sweeping arc.

How to Perform

  • Set both pulleys of a cable crossover machine to the highest position
  • Stand in the center of the machine and grasp the right handle with your left hand and the left handle with your right hand, letting the cables cross
  • Extend your arms upward and outward at the starting position
  • Pull both handles downward and inward in a wide arc, driving your elbows down toward your sides
  • Squeeze your lats and upper back at the bottom of the movement
  • Slowly return the handles to the starting position, fully extending your arms
  • Repeat for the desired number of reps

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Cable Cross-over Lateral Pulldown

The Cable Cross-over Lateral Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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