cable cross-over lateral pulldown: technique and muscles worked

Animated demonstration of cable cross-over lateral pulldown

How to do this exercise

Step:1 Attach a cable handle to each side of a cable machine at shoulder height.
Step:2 Stand in the middle of the machine with your feet shoulder-width apart.
Step:3 Grasp the handles with an overhand grip and step back to create tension in the cables.
Step:4 Lean forward slightly from the hips, keeping your back straight and your chest up.
Step:5 Pull the handles down and across your body, squeezing your shoulder blades together.
Step:6 Pause for a moment at the bottom of the movement, then slowly return to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Posterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

This exercise effectively isolates the latissimus dorsi and upper back, thanks to an unusual trajectory that promotes maximum contraction. Less stable than the seated variants, it requires more core bracing, which can limit the load and prolonged tension in the stretching position. It is a specialized tool, ideal for accentuating congestion or working on the neuromuscular connection, but it will be limited by grip strength and posture compared to a classic pulley pull.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

cable cross-over lateral pulldown

How to do this exercise

Turn this exercise into progress.

More exercises to explore

gentle style cable pulldown (pro lat bar)

smith upright row

cable incline pushdown