Lat Pulldown - Alternate

Use independent handles. Pull one side down, then the other. Keep the non-working arm extended or held in contraction.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

weight machines / selectorized

Alternate

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit at the lat pulldown machine with your knees secured under the pad.
- Adjust the seat height so that the bar is at about the level of your chin.
Step 2Grab the Bar
- Reach up and grasp the bar with an overhand grip, slightly wider than shoulder-width.
- Ensure your grip is firm but not overly tight.
Step 3Position Your Body
- Sit up straight with your chest lifted and shoulders back.
- Engage your core to stabilize your body throughout the movement.
Step 4Pull the Bar Down
- Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows pointed down and close to your body as you pull.
Step 5Alternate Pull
- After reaching the bottom position, release one side of the bar while keeping the other side pulled down.
- Alternate between pulling down each side of the bar in a controlled manner.
Step 6Return the Bar
- Slowly extend your arms to return the bar to the starting position without letting it go all the way up.
- Maintain control and keep tension in your muscles.
Step 7Repeat
- Continue alternating pulls for the desired number of repetitions.
- Focus on maintaining proper form throughout the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully release the bar and stand up.
- Ensure you do this safely to avoid any strain or injury.