Cable Crossover Lat Pulldown
A pulldown using two high pulleys with the arms crossed overhead, each hand pulling the opposite cable down and out in a wide arc. The long, crossed start gives the lats a bigger stretch than a straight bar.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Rear Delts
- Biceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench between two high pulleys and take each handle with the opposite hand, so the arms cross overhead with the palms facing forward.
Lift the chest and keep a slight arch in the lower back.
Pull both handles down and out in an arc, turning the palms to face each other as they come down.
Finish with the elbows by the ribs and the hands beside the shoulders.
Return slowly along the same arc until the arms cross overhead again.
Breathing: Exhale as you pull, inhale as the arms rise and cross.
Coaching tips
Wide arc, not straight down
Elbows to the ribs
Reach long at the top
Common mistakes
Pulling straight down like a normal pulldown
Leaning back to row the handles
Rushing the stretch at the top
Safety notes
Use a moderate load; the crossed start is a long lever for the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.