Alternate Lateral Pulldown
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The alternate lateral pulldown is a cable back exercise that primarily targets the latissimus dorsi, with the biceps, brachialis, brachioradialis, rear deltoids, teres major, and lower and middle trapezius assisting. Pulling one side at a time lets you build the lats unilaterally, even out left-to-right imbalances, and keep tension on each side through a full range of motion.
How to do the Alternate Lateral Pulldown
- 1Attach two single handles to a high cable pulldown station and select a manageable weight on each stack, or use one handle and alternate sides on the same pulley.
- 2Sit on the seat with your thighs secured under the pad and your feet flat on the floor.
- 3Reach up and grip a handle in each hand with arms fully extended overhead, letting the cable stretch your lats at the top.
- 4Brace your core and set your chest tall, pulling your shoulders down and back to start from a stable position.
- 5Drive one elbow down and toward your hip, pulling that handle to the side of your chest while squeezing the lat; keep the other arm extended overhead.
- 6Pause briefly at the bottom, then let that handle rise back to full extension under control as you begin pulling with the opposite arm.
- 7Continue alternating sides for your target reps, keeping your torso upright and avoiding any twisting.
- 8Finish the set by letting both handles return overhead under control, then stand and release the weight.
Form tips
- Lead each rep with the elbow, not the hand, so the lat does the work instead of the biceps.
- Keep your torso steady and resist the urge to lean back or rotate as you pull each side.
- Control the eccentric, taking 2–3 seconds to let the handle rise so the lat stays under tension at full stretch.
- Match the reps and tempo on both sides so a stronger lat doesn't compensate for a weaker one.
Common mistakes
- Yanking the handle down with momentum, which shifts the load off the lats and onto the lower back and arms.
- Pulling mostly with the biceps by bending the elbow first, which limits lat recruitment and stalls back development.
- Cutting the range short and not letting the arm fully extend overhead, losing the lat stretch that drives growth.
- Twisting or swaying the torso toward the working side, which compensates for too heavy a load and reduces tension on the target muscle.
Frequently asked questions
What muscles does the alternate lateral pulldown work?
It primarily works the latissimus dorsi, with the biceps, brachialis, brachioradialis, rear deltoids, teres major, and the lower and middle trapezius assisting as synergists.
Why pull one arm at a time instead of both together?
Alternating sides isolates each lat, which helps you correct left-to-right strength imbalances and lets you focus on the squeeze and full stretch on each rep.
Is the alternate lateral pulldown good for beginners?
Yes. The cable provides smooth, guided resistance and the unilateral pattern teaches you to feel and control each lat, making it a beginner-friendly way to build back strength.
What's a good alternative to the alternate lateral pulldown?
A standard two-arm cable lat pulldown trains the same latissimus dorsi with both sides at once, making it a close alternative when you want to move more weight.
How many sets and reps should I do?
For back development, 3–4 sets of 10–15 reps per arm with controlled tempo is a sensible range. Use a weight you can pull with the lats, not momentum.
