How to do a Cable Crossover Lat Pulldown

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Cable Crossover Lat Pulldown

Sets Logged
120,014
Popularity Rank
468th
Difficulty
Intermediate
Back Strength
66 mSCORE 51st
Equipment Required

Target muscles worked

Primary Muscles
Back
Secondary Muscles
Shoulders, Biceps

Instructions for Proper Form

Cable Crossover Lat Pulldown is a compound exercise targeting the latissimus dorsi with a unique crossover motion that enhances the stretch and contraction of the lats. This variation promotes width and depth in the back muscles, improving posture and V-taper aesthetics. It's especially beneficial for those aiming to intensify their back workouts with added focus on the lower lats and increased range of motion.

  1. Kneel on the floor between two cables. Grasp a handle in each hand such that your palms are facing forwards.
  2. Engage your back to pull the handles down toward your torso. Allow your hands to rotate inwards as you pull the cables.
  3. Tense your upper back and hold this position for a moment at the bottom of the movement.
  4. Slowly allow the weight to return to the starting position while maintaining tension in your back.
  5. Maintain good body posture by keeping your core engaged for stability, your chest up and your shoulders back.
  6. You should feel the tension in your upper back, not your biceps.

Weight & 1 Rep Max Calculator

Average Cable Crossover Lat Pulldown standards by male, female, weight, age and height

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

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Alternative Exercises to Cable Crossover Lat Pulldown

Filter By

  1. 1. Lat Pulldown

    Photo of Lat Pulldown being performed
    100 mSCORESWAPPED 988 TIMES

    This compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.

  2. 2. Cable Row

    Photo of Cable Row being performed
    99.8 mSCORESWAPPED 419 TIMES

    Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

  3. 3. Straight-Arm Pulldown

    Photo of Straight-Arm Pulldown being performed
    81.4 mSCORESWAPPED 340 TIMES

    This is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.

  4. 4. Single Arm Lat Pulldown

    Photo of Single Arm Lat Pulldown being performed
    77.7 mSCORESWAPPED 337 TIMES

    The Single Arm Lat Pulldown is a unilateral compound exercise that isolates the latissimus dorsi while improving muscle imbalances and enhancing core stability. By pulling with one arm at a time, this exercise allows for a greater range of motion and a deeper stretch in the lats compared to the traditional lat pulldown. It also engages the core and obliques to a greater degree as they work to stabilize the body, making it a challenging yet effective variation.

  5. 5. Dumbbell Bent Over Reverse Fly

    Photo of Dumbbell Bent Over Reverse Fly being performed
    81.9 mSCORESWAPPED 213 TIMES

    Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.

  6. 6. Dumbbell Row

    Photo of Dumbbell Row being performed
    99.9 mSCORESWAPPED 210 TIMES

    This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

  7. 7. V-Bar Pulldown

    Photo of V-Bar Pulldown being performed
    90 mSCORESWAPPED 193 TIMES

    The V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.

  8. 8. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    94.4 mSCORESWAPPED 189 TIMES

    Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

  9. 9. Wide Grip Lat Pulldown

    Photo of Wide Grip Lat Pulldown being performed
    90.6 mSCORESWAPPED 176 TIMES

    Targets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.

  10. 10. Shotgun Row

    Photo of Shotgun Row being performed
    84.6 mSCORESWAPPED 170 TIMES

    Shotgun Row is a compound exercise that primarily targets the back. The use of a cable machine gives you control over the direction your resistance is coming from. This makes this a great exercise for adding some variety to your rows. By targeting each side independently, you help prevent any compensating for strength discrepancies between sides. You can easily adapt this exercise by adjusting the pulley on the cable machine to target more specific functional applications.