Strength

Alternating Lat Pulldown

"Alternating Lat Pulldown strengthens your upper body, focusing on back and shoulder muscles. This controlled motion enhances strength, muscle stability, posture, and arm strength. It ensures balanced training by alternating pull-downs on each side."
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Alternating Lat Pulldown instructions
Step-by-step instructions
1
Sit on the lat pull-down machine, making sure your feet are flat on the ground and your back is against the pad.
2
Grab the bar with a wide overhand grip, keeping your hands equidistant from the center.
3
Pull the bar down to your chest in a controlled manner while leaning back slightly.
4
While holding the bar at your chest, release one hand from the bar and extend it straight out in front of you.
5
Bring that hand back to the bar and repeat with the other hand. Continue alternating for the programmed number of reps.
Sit on the lat pull-down machine, making sure your feet are flat on the ground and your back is against the pad.
Grab the bar with a wide overhand grip, keeping your hands equidistant from the center.
Pull the bar down to your chest in a controlled manner while leaning back slightly.
While holding the bar at your chest, release one hand from the bar and extend it straight out in front of you.
Bring that hand back to the bar and repeat with the other hand. Continue alternating for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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