Alternate Lateral Pulldown

Alternate Lateral Pulldown


This exercise involves pulling a cable or weight down towards your chest while alternating which arm you use. It primarily targets the muscles in your back and arms.

Muscle Group

Equipment Required

Alternate Lateral Pulldown Instructions

  1. Begin by sitting at a lat pulldown machine and adjusting the knee pad to fit snugly against your thighs.
  2. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
  3. Lean back slightly and engage your core muscles to maintain a stable position.
  4. Exhale and pull the bar down towards your chest, keeping your elbows close to your sides.
  5. As you pull the bar down, twist your torso to one side and bring your elbow towards your hip.
  6. Inhale and slowly release the bar back to the starting position while twisting your torso to the opposite side.
  7. Repeat the exercise for the desired number of repetitions, alternating sides with each repetition.

Alternate Lateral Pulldown Form & Visual

Alternate Lateral Pulldown

Alternate Lateral Pulldown Benefits

  • Strengthens the lower abdominal muscles
  • Improves core stability and balance
  • Helps to reduce lower back pain
  • Increases flexibility in the hips and lower back
  • Can be done anywhere without equipment

Alternate Lateral Pulldown Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Forearm muscles

Alternate Lateral Pulldown Variations & Alternatives

  • Close-grip lateral pulldown
  • Wide-grip lateral pulldown
  • Reverse-grip lateral pulldown
  • One-arm lateral pulldown
  • Kneeling lateral pulldown