Alternate Lateral Pulldown
Description
The alternate lateral pulldown is a lat pulldown variation where you pull with one arm at a time in alternating fashion. The unilateral approach exposes left-right imbalances and allows greater range of motion on each pull. It can be done with a single D-handle or on a dual-cable machine.
Muscle Group
Equipment Required
Alternate Lateral Pulldown Instructions
- Sit at a lat pulldown station. Attach a single D-handle to the cable.
- Grip the handle with your right hand. Left hand at your side or on the thigh pad.
- Pull the handle down to your right shoulder by driving your right elbow down and back.
- Squeeze your right lat at the bottom.
- Let the handle return overhead under control.
- Complete the desired reps, then switch to your left hand.
- Use lighter weight than bilateral pulldowns.
- Aim for 10 to 12 reps per side.
Alternate Lateral Pulldown Form & Visual
Alternate Lateral Pulldown Benefits
- Exposes left-right lat imbalances
- Greater range of motion per arm
- Builds the lats unilaterally
- Develops core anti-rotation
- Easy to load progressively
- Useful for lat symmetry
Alternate Lateral Pulldown Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Trapezius (lower)
- Rhomboids
- Core (anti-rotation)
Alternate Lateral Pulldown Variations & Alternatives
- Lat Pulldown (bilateral)
- Single-Arm Lat Pulldown
- Pull-Up
- Cable Single-Arm Row
- Band Single-Arm Pulldown
