Cable Cross-Arm Lat Pulldown

HOW TO DO IT

1. 1Stand or sit facing the high pulley machine.
2. 2Grasp the left stirrup with your right hand and the right stirrup with your left.
3. 3Cross your arms in front of your chest with palms facing inward.
4. 4Pull the handles down in a wide arc toward your hips.
5. 5Squeeze your shoulder blades together at the bottom of the movement.
6. 6Slowly return your arms to the starting position with control.

COMMON MISTAKES

• Uncrossing the arms during the descent.
• Using momentum to swing the torso backward.
• Shrugging the shoulders up toward the ears.
• Stopping the movement before full elbow extension.

TIPS

• Initiate the pull by driving your elbows down and back.
• Keep your chest proud throughout the entire arc.
• Visualize tracing a large U-shape with your hands.

SAFETY

• Ensure cables do not snap back violently if grip is lost.

DETAILS

Muscles

LatsBack

Equipment

Cable MachineLat Pulldown Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Lat pulldown

Handle

D-handle

Arms

Both

Hand orientation

Neutral (palms facing each other)

Body position

Standing

Facing

Facing the anchor

Pulley height

High