Exercise guide · Intermediate · Compound

Cable Cross-over Lateral Pulldown: How to Do It & Muscles Worked

The cable cross-over lateral pulldown is a cable machine exercise targeting the latissimus dorsi, with secondary emphasis on the biceps, rhomboids, and rear deltoids. It involves pulling cables down and across the body, requiring coordination and control.

Primary muscles
Lats
Secondary muscles
Traps , Shoulders , Biceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable cross-over lateral pulldown
Front view: muscles worked by the cable cross-over lateral pulldown. Primary: lats. Secondary: traps, shoulders and biceps.
Back view: muscles worked by the cable cross-over lateral pulldown. Primary: lats. Secondary: traps, shoulders and biceps.
Primary Secondary

How to do the cable cross-over lateral pulldown

  1. Step 1: Attach a cable handle to each side of a cable machine at shoulder height.
  2. Step 2: Stand in the middle of the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the handles with an overhand grip and step back to create tension in the cables.
  4. Step 4: Lean forward slightly from the hips, keeping your back straight and your chest up.
  5. Step 5: Pull the handles down and across your body, squeezing your shoulder blades together.
  6. Step 6: Pause for a moment at the bottom of the movement, then slowly return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable cross-over lateral pulldown by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Cross-over Lateral Pulldown alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.