Cable Lat Pull Down Double-Handle
Dual cable pulldown using D-handles targets lats and upper back for strength and hypertrophy; neutral grip allows natural arm path and balanced development.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
6/10Long Head, Short Head
Traps
5/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Position a bench midway between two high cable pulleys on a crossover machine. Attach a D-handle to each pulley and sit facing the machine with knees secured under thigh pads if available.
- Grasp handles with neutral grip, arms fully extended overhead.
- Engage lats and pull elbows down and back toward hips.
- Squeeze shoulder blades together at bottom.
- Hold contraction briefly.
- Slowly extend arms to start, resisting the weight.
Coaching Tips
Form Cues
- Drive elbows down
- Squeeze blades together
- Keep chest up
- Avoid arm-dominant pull
- Maintain neutral spine
Breathing
Inhale as you release the handles upward; exhale as you pull down while bracing your core.
Tempo
3-1-1
Range of Motion
From full arm extension overhead with shoulders elevated to elbows aligned with torso and lats fully contracted.
Safety
Safety Notes
- Avoid hyperextending shoulders at top
- Use lighter weight if form breaks
- Stop if shoulder pain occurs
Spotting
Spotting not required; use machine safeties or reduce weight for control.
Common Mistakes
- Swinging with momentum
- Over-arching lower back
- Pulling with biceps only
- Incomplete stretch at top
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic lat pulldown technique
- Core bracing competency
Also known as
Dual Cable Lat Pulldown, Neutral-Grip Double Handle Pulldown, Double D-Handle Lat Pulldown
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