Cross-Body Lat Pulldown

Body region

• Back

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Trapezius
• Rhomboids
• Biceps
• Brachialis

Holds

• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a single handle to a high pulley and kneel or sit slightly to the side of it.
2. Reach up and across with the far arm to hold the handle.
3. Pull the handle down and across your body until your elbow reaches your side.
4. Let the arm return up and across slowly to a full stretch.

Cues

• Pull the elbow toward your hip.
• Keep the torso still and facing forward.

Common mistakes

• Twisting the body to drag the handle down.
• Rushing the return and losing the stretch.

Alternatives

• Single-Arm Lat Pulldown
• Lat Pulldown