Quick Answer
Crossover Lat Pulldown is a intermediate strength exercise that targets your lats. It uses a cable. Sit at a dual cable machine with single handles attached to high pulleys.
Video Tutorial
How to Perform the Crossover Lat Pulldown
- 1
Sit at a dual cable machine with single handles attached to high pulleys.
- 2
Grasp the left handle with your right hand and the right handle with your left hand (arms crossed).
- 3
Keep your chest up and pull the handles down in an arc towards your chest.
- 4
Rotate your wrists so your palms face each other at the bottom.
- 5
Slowly return to the starting position, extending your arms fully.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Crossover Lat Pulldown isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Crossover Lat Pulldown work?
The Crossover Lat Pulldown primarily works your lats. Secondary muscles include the biceps, middle back and shoulders.
What equipment do I need for the Crossover Lat Pulldown?
The Crossover Lat Pulldown needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Crossover Lat Pulldown suitable for beginners?
The Crossover Lat Pulldown is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Crossover Lat Pulldown should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Crossover Lat Pulldown every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.