Cross Lat Pulldown
The cross lat pulldown is a cable exercise that targets the latissimus dorsi by pulling from two opposing high cable pulleys. This bilateral variation increases the range of motion and lat stretch at the top, improving width and back muscle development.
How to do it
- Attach two single handles to high cable pulleys on opposite sides of a cable crossover machine.
- Kneel or stand in the center and grasp the handles, one in each hand, with arms extended overhead.
- Pull both handles down and toward your sides simultaneously, driving your elbows toward your hips.
- Squeeze your lats at the bottom of the movement.
- Slowly return the handles overhead and repeat for the desired number of repetitions.
Form cues
- Cross the cables securely and grab each handle firmly
- Keep your chest lifted proudly throughout the pull
- Drive your elbows down and back toward your hips
- Pause briefly at the bottom to squeeze your back muscles
- Control the weight all the way back up to the top
Breathing: Exhale as you pull the handles down toward your hips, and inhale slowly as you return your arms to the starting overhead position.
Common mistakes
- Using too much momentum to pull the weight down, which takes the focus away from your lats
- Bending your wrists excessively, causing forearm fatigue before your back gets worked
- Rounding your upper back at the top, which limits your full stretch and range of motion
- Shrugging your shoulders up toward your ears, which shifts the work to your traps instead of your lats
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder discomfort or sharp joint pain, ease off and choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why should I cross the cables instead of using a standard bar?
Crossing the cables allows for a slightly wider range of motion and a deeper stretch at the top of the movement.
What should I do if I feel this more in my arms than my back?
Try to focus on initiating the movement by driving your elbows down rather than pulling with your hands.
How often can I include this exercise in my routine?
Most beginners can safely perform back exercises like this 2 to 3 times per week with at least one rest day in between.