How to do a Cable Crossover Lat Pulldown
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Crossover Lat Pulldown
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.
- Kneel on the floor between two cables. Grasp a handle in each hand such that your palms are facing forwards.
- Engage your back to pull the handles down toward your torso. Allow your hands to rotate inwards as you pull the cables.
- Tense your upper back and hold this position for a moment at the bottom of the movement.
- Slowly allow the weight to return to the starting position while maintaining tension in your back.
- Maintain good body posture by keeping your core engaged for stability, your chest up and your shoulders back.
- You should feel the tension in your upper back, not your biceps.
Weight & 1 Rep Max Calculator
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Alternatives & Variations to Cable Crossover Lat Pulldown
1. Lat Pulldown
100 mSCORESWAPPED 921 TIMESThis 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. Cable Row
99.8 mSCORESWAPPED 350 TIMESCable 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. Straight-Arm Pulldown
81.4 mSCORESWAPPED 303 TIMESThis 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. Single Arm Lat Pulldown
77.7 mSCORESWAPPED 291 TIMESThe 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. Dumbbell Row
99.9 mSCORESWAPPED 213 TIMESThis 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.
6. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 180 TIMESDumbbell 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.
7. Shotgun Row
84.6 mSCORESWAPPED 173 TIMESShotgun 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.
- Intermediate
- Back
- Hi-Lo Pulley Cable
8. V-Bar Pulldown
90 mSCORESWAPPED 172 TIMESThe 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.
- Intermediate
- Back
- Lat Pulldown
9. Wide Grip Lat Pulldown
90.6 mSCORESWAPPED 171 TIMESTargets 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.
- Intermediate
- Back
- Lat Pulldown
10. Hammerstrength High Row
91.5 mSCORESWAPPED 161 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.