Alternate Lateral Pulldown

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.

Losing tension in the core or lower back partway through the movement — because Alternate Lateral Pulldown loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Yanking the weight with momentum instead of pulling through a full, controlled range of motion — this shortchanges the contraction and increases strain on the joints.

Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.