Cable Cross-over Lateral Pulldown
Cable Cross-over Lateral Pulldown trades complexity for control through the whole range, and it pairs well with a heavy row.
How to do Cable Cross-over Lateral Pulldown
- Attach a cable handle to each side of a cable machine at shoulder height.
- Stand in the middle of the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step back to create tension in the cables.
- Lean forward slightly from the hips, keeping your back straight and your chest up.
- Pull the handles down and across your body, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Cable Cross-over Lateral Pulldown Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Cross-over Lateral Pulldown Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Cable Cross-over Lateral Pulldown
Swap Cable Cross-over Lateral Pulldown For
Cable Cross-over Lateral Pulldown — Frequently Asked Questions
How do you do the Cable Cross-over Lateral Pulldown?
Attach a cable handle to each side of a cable machine at shoulder height. Stand in the middle of the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and step back to create tension in the cables. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Cross-over Lateral Pulldown work?
The Cable Cross-over Lateral Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Cross-over Lateral Pulldown should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Cross-over Lateral Pulldown good for beginners?
Not usually. The Cable Cross-over Lateral Pulldown is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Cross-over Lateral Pulldown?
Try the Assisted Pull-up, Band Underhand Pulldown or the One Arm Against Wall. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
