Alternate Lateral Pulldown

Setup

1. 01Attach two single handles to a high pulley or dual cable station.
2. 02Sit or kneel facing the stack and secure your thighs or knees.
3. 03Grip one handle in each hand with arms fully extended overhead.
4. 04Set a tall chest and pull the shoulder blades slightly down before starting.

Execution

1. 01Pull one handle down toward the side of the chest while the other arm stays extended.
2. 02Drive the elbow down and slightly back, keeping the torso still.
3. 03Control the handle back to full stretch overhead.
4. 04Repeat with the other arm, alternating sides for the full set.

Checkpoints

• -Torso stays square; no twisting toward the working arm.
• -Working elbow travels down toward the hip, not out to the side.
• -The non-working arm keeps light tension, never goes slack.
• -Each rep finishes with a full overhead stretch.

Common mistakes

• -Rocking the torso side to side to move the weight.
• -Cutting the top range short and losing the lat stretch.
• -Letting the resting arm get yanked upward between reps.
• -Pulling with the biceps instead of driving the elbow down.