Cable Cross-over Lateral Pulldown
Learn how to do the Cable Cross-over Lateral Pulldown with proper form and technique. This cable exercise primarily targets your Lats, with secondary emphasis on Biceps, Rhomboids, Rear Deltoids.
How to Do the Cable Cross-over Lateral Pulldown
Follow these steps to perform the Cable Cross-over Lateral Pulldown with correct form:
- 1Attach a cable handle to each side of a cable machine at shoulder height.
- 2Stand in the middle of the machine with your feet shoulder-width apart.
- 3Grasp the handles with an overhand grip and step back to create tension in the cables.
- 4Lean forward slightly from the hips, keeping your back straight and your chest up.
- 5Pull the handles down and across your body, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Cross-over Lateral Pulldown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Main
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 Cable Cross-over 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 Cable Cross-over Lateral Pulldown work?
The Cable Cross-over Lateral Pulldown primarily targets your Lats. Secondary muscles worked include Biceps, Rhomboids, Rear Deltoids. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable Cross-over Lateral Pulldown?
The Cable Cross-over 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 Cable Cross-over Lateral Pulldown with proper form?
Start by 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. 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 Cable Cross-over 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 Cable Cross-over 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 Cable Cross-over Lateral Pulldown best for?
The Cable Cross-over 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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