Exercise guide
Cable Cross-Over Lateral Pulldown
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This variation uses crossed cables to create a diagonal line of pull that aligns perfectly with lat fibers while maximizing the contraction of the traps and rhomboids. It provides constant tension throughout the entire range of motion, offering a deeper stretch and more intense peak contraction than a standard lat pulldown.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set both pulleys of a dual cable station to the highest position.
- Stand or kneel centrally between the pulleys, then reach across your body to grab the left handle with your right hand and the right handle with your left hand.
- Position yourself so the cables cross in front of your face, and take a small step back to create initial tension.
- Maintain a tall posture with your chest up, shoulders down, and a slight lean back from the hips.
How to do it
- Exhale as you pull your elbows down and out in a wide arc toward your sides, drawing the handles toward your ribcage.
- Squeeze your shoulder blades together and down at the bottom of the movement, holding the contraction for one second.
- Inhale as you slowly return the handles to the starting position, allowing the cables to pull your arms upward and inward for a full stretch.
- Maintain a controlled tempo, typically 2 seconds for the pull and 3 seconds for the return phase.
Form checklist
- Keep your shoulders depressed; do not let them shrug toward your ears during the stretch.
- Drive the movement with your elbows rather than pulling primarily with your biceps.
- Keep your core braced to prevent your lower back from arching excessively.
- Ensure the cables do not rub against each other by slightly staggering the height or path of your hands.
Pro tips
- Imagine you are trying to tuck your elbows into your back pockets to maximize lower lat engagement.
- At the top of the rep, allow the cables to pull your shoulder blades apart (protraction) to get a maximum stretch on the rhomboids and middle traps.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction.
- Perform the exercise from a seated position on the floor to eliminate any leg drive and increase the stability demand on your core.
Frequently asked
- What muscles does the cable cross-over lateral pulldown work?
- The cable cross-over lateral pulldown primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable cross-over lateral pulldown?
- The cable cross-over lateral pulldown uses cable.
- Is the cable cross-over lateral pulldown good for beginners?
- The cable cross-over lateral pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.