Cable Crossover Lat Pulldown
Also known as: cross lat pulldown, cable cross over lat pulldown, crossover lat pulldown, cross cable lat pulldowns, standing crossover cable pulldown, Cross Cable Lat Pulldown
In SetGrip: Lat Pulldown (Cross Cable)
Crossing the cables in front of you so each arm pulls down and across from the opposite side gives the lats a wider stretch at the top than a straight bar allows. Since each hand controls its own pulley, the load stays honest side to side, though it takes a few sessions to find a repeatable path.
How to do the Cable Crossover Lat Pulldown
- Attach a cable handle to each side of a cable machine at shoulder height.
- Stand in the middle of the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step back to create tension in the cables.
- Lean forward slightly from the hips, keeping your back straight and your chest up.
- Pull the handles down and across your body, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Crossover Lat Pulldown work?
The Cable Crossover Lat Pulldown primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Cable Crossover Lat Pulldown good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Crossover Lat Pulldown with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Crossover Lat Pulldown?
If you cannot do the Cable Crossover Lat Pulldown, try the Single Arm Wide Grip Machine Lat Pulldown, the Lat Pulldown or the Behind Neck Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Crossover Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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