Alternate Lateral Pulldown

Alternate Lateral Pulldown

The Alternate Lateral Pulldown is an effective exercise that targets the muscles in your back, specifically the latissimus dorsi, or lats. This exercise is a variation of the traditional lat pulldown and offers a unique challenge to your muscles. It involves using a pulley machine with a cable and handle attachments. By engaging in the Alternate Lateral Pulldown, you'll not only strengthen your back muscles but also improve your posture and develop a broader and more defined upper body. This exercise requires you to pull the handle attachment towards your shoulder on one side while ensuring your other arm stays stationary. By alternating sides with each repetition, you can achieve balanced muscle development and work both sides of your back equally. It is important to note that the Alternate Lateral Pulldown exercise can be performed at both home and at the gym, depending on the availability of the necessary equipment. Remember to adjust the weight on the pulley machine according to your fitness level and gradually increase it as you get stronger. Additionally, maintaining proper form and technique is crucial to prevent injuries and maximize the effectiveness of the exercise. Incorporating the Alternate Lateral Pulldown into your workout routine, along with other back exercises and a well-rounded fitness program, will help you achieve a strong and sculpted back. As with any exercise, consistency and progression are key to attaining your fitness goals. So challenge yourself, push your limits, and enjoy the benefits this exercise has to offer!


  • Sit on a bench or chair facing a cable machine with a high pulley attachment.
  • Grasp the handle with an overhand grip, hands slightly wider than shoulder-width apart.
  • Sit tall with your chest up, shoulders back, and core engaged.
  • Pull the handle down towards your chest, leading with your elbows and squeezing your shoulder blades together.
  • Pause briefly at the bottom of the movement, then slowly return to the starting position with control.
  • Repeat for the desired number of repetitions, ensuring proper form and maintaining tension throughout the exercise.

Tips & Tricks

  • Focus on maintaining good posture throughout the movement, with your chest lifted and shoulders pulled back.
  • Engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body and protect your lower back.
  • Start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as you get stronger.
  • Ensure that your grip is firm but not too tight. This will help you target the muscles in your back without straining your forearms.
  • Exhale as you pull the handle or bar towards your body, and inhale as you slowly release it back to the starting position.
  • Keep your elbows pointed slightly outward to place more emphasis on your back muscles instead of your biceps.
  • Aim for a controlled and smooth movement throughout the exercise. Avoid using momentum to pull the weight.
  • Experiment with different grip variations, such as wide grip or close grip, to target different areas of your back.
  • Don't forget to warm up properly before performing the exercise to increase blood flow to the muscles and decrease the risk of injury.
  • Include other back exercises in your workout routine to ensure balanced development and prevent muscle imbalances.


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