Alternating Cable Lat Pulldown
Back · Cable · Beginner
How to do it
- Sit on the cable machine with your back straight and feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Biceps, Rhomboids
Is your Alternating Cable Lat Pulldown good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 24.2 kg |
| Novice | 28.9 kg |
| Intermediate | 33.5 kg |
| Advanced | 39.1 kg |
| Expert | 44.5 kg |
| Veteran | 50.9 kg |
| Elite | 57.2 kg |
| Master | 63.8 kg |
| Apex | 70.4 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Alternating Cable Lat Pulldown.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Alternating Cable Lat Pulldown rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your lats.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Alternating Cable Lat Pulldown FAQ
What muscles does the Alternating Cable Lat Pulldown work?
The primary target is lats. It also involves biceps, rhomboids while you keep the movement controlled.
How many sets and reps should I do for the Alternating Cable Lat Pulldown?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Alternating Cable Lat Pulldown strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
