Alternate Lateral Pulldown
Learn how to do the Alternate Lateral Pulldown with proper form and technique. This cable exercise primarily targets your Lats, with secondary emphasis on Biceps, Rhomboids.
How to Do the Alternate Lateral Pulldown
Follow these steps to perform the Alternate Lateral Pulldown with correct form:
- 1Sit on the cable machine with your back straight and feet flat on the ground.
- 2Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- 3Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 5Repeat for the desired number of repetitions.
Alternate Lateral Pulldown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Alternate Lateral Pulldown?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Alternate Lateral Pulldown work?
The Alternate Lateral Pulldown primarily targets your Lats. Secondary muscles worked include Biceps, Rhomboids. This makes it an effective exercise for developing your back.
What equipment do I need for the Alternate Lateral Pulldown?
The Alternate Lateral Pulldown requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Alternate Lateral Pulldown with proper form?
Start by Sit on the cable machine with your back straight and feet flat on the ground. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Alternate Lateral Pulldown?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Alternate Lateral Pulldown?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Alternate Lateral Pulldown best for?
The Alternate Lateral Pulldown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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