Alternate Lateral Pulldown

latsbackcable

Matutunan kung paano gawin ang Alternate Lateral Pulldown nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Rhomboids.

Alternate Lateral Pulldown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Alternate Lateral Pulldown

Sundin ang mga hakbang na ito para maisagawa ang Alternate Lateral Pulldown nang may tamang form:

  1. 1Umupo sa cable machine na tuwid ang likod at patag ang mga paa sa lupa.
  2. 2Hawakan ang mga handle gamit ang overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat.
  3. 3Bahagyang kumiling paatras at hilahin ang mga handle patungo sa dibdib, pinipiga ang mga shoulder blade.
  4. 4Sandaling huminto sa tuktok ng galaw, pagkatapos ay dahan-dahang bitawan ang mga handle pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Alternate Lateral Pulldown

Primary

lats

Secondary

bicepsrhomboids

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Alternate Lateral Pulldown?

Ang Alternate Lateral Pulldown ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Rhomboids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Alternate Lateral Pulldown?

Ang Alternate Lateral Pulldown ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Alternate Lateral Pulldown nang may tamang form?

Simulan sa pamamagitan ng Umupo sa cable machine na tuwid ang likod at patag ang mga paa sa lupa. Hawakan ang mga handle gamit ang overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat. Bahagyang kumiling paatras at hilahin ang mga handle patungo sa dibdib, pinipiga ang mga shoulder blade. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Alternate Lateral Pulldown sa Cora

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