Crossover Cable Lat Pulldown
Back · Cable · Beginner
Also known as: crossover pulldown, crossover cable pull-down.
How to do it
- Set both cable pulleys to their highest positions and attach a single handle to each side.
- Stand centered between the pulleys and take the opposite handle in each hand so the cables cross overhead.
- Begin with your arms extended overhead, a small bend in your elbows, and your torso braced.
- Drive your elbows down and out, bringing the handles toward shoulder level while contracting your lats.
- Pause briefly, then return the handles overhead under control without shrugging.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Biceps, Rhomboids, Rear Deltoids
Is your Crossover 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 | 44 kg |
| Novice | 52.5 kg |
| Intermediate | 61 kg |
| Advanced | 71 kg |
| Expert | 81 kg |
| Veteran | 92.5 kg |
| Elite | 104 kg |
| Master | 116 kg |
| Apex | 128 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 Crossover 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 Crossover 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.
Crossover Cable Lat Pulldown FAQ
What muscles does the Crossover Cable Lat Pulldown work?
The primary target is lats. It also involves biceps, rhomboids, rear deltoids while you keep the movement controlled.
How many sets and reps should I do for the Crossover 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 Crossover 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.
Is the Crossover Cable Lat Pulldown known by another name?
Yes. Common search variants include crossover pulldown, crossover cable pull-down. They refer to the same basic movement, although equipment setup can vary.
