Cross Body Pulldown
The cross body pulldown primarily targets the latissimus dorsi and teres major. To a lesser degree, it also works the biceps and the brachialis.
Equipment
Cable
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
The Cross Body Pulldown is a highly effective isolation exercise primarily targeting the latissimus dorsi, with secondary engagement of the biceps, rhomboids, and teres major. This movement is particularly beneficial for those looking to enhance the width and definition of their back muscles. By pulling the cable across the body, this exercise emphasizes a unique angle of muscle contraction, promoting balanced development and addressing potential asymmetries. Ideal for both beginners and advanced lifters, the Cross Body Pulldown can be seamlessly integrated into any hypertrophy-focused back workout, offering a versatile and efficient means to stimulate muscle growth and improve overall upper body strength.Execution
How to Execute Cross Body Pulldown
Setup
- Attach a single handle to the high pulley of a cable machine.
- Stand with your feet shoulder-width apart, facing the machine.
- Grasp the handle with one hand, using an overhand grip (palm facing down).
- Step back slightly to create tension in the cable, and extend your arm fully.
- Position your body so that your working arm is across your body, with your hand near the opposite shoulder.
- Engage your core and maintain a slight bend in your knees for stability.
Execution
- Initiate the movement by pulling the handle down and across your body, aiming to bring your hand towards your hip on the same side as the working arm.
- Focus on engaging your latissimus dorsi (lats) and keeping your shoulder blade down and back.
- Keep your torso stationary and avoid using momentum to pull the handle.
- Continue pulling until your hand reaches your hip, feeling a strong contraction in your lats.
- Pause briefly at the bottom of the movement.
Finishing
- Slowly reverse the motion, allowing the handle to return to the starting position in a controlled manner.
- Ensure that your arm is fully extended and your hand is near the opposite shoulder before beginning the next repetition.
- Complete the desired number of repetitions, then switch to the other arm and repeat the process.