Exercise guide
Lever Cross Lat Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This variation uses a cross-body pulling angle to better align the resistance with the natural orientation of the lat fibers, providing a superior stretch and peak contraction. It effectively targets the lats while engaging the traps and rear deltoids through a large range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so your feet are flat on the floor and your thighs are secured firmly under the pads.
- Reach across your body to grab the right handle with your left hand and the left handle with your right hand using a neutral grip.
- Sit tall with your chest out and your arms fully extended, creating an 'X' shape with the levers.
How to do it
- Exhale as you pull the handles down and outward toward your sides, driving your elbows down toward your hips.
- Squeeze your shoulder blades together and down at the bottom of the movement to reach peak contraction.
- Inhale as you slowly return the handles to the starting position, allowing for a deep stretch in the lats.
- Maintain a controlled tempo, focusing on a smooth transition between the concentric and eccentric phases.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders forward at the bottom.
- Drive the movement with your elbows rather than pulling primarily with your hands.
- Maintain a slight, natural arch in your lower back without leaning back excessively.
- Ensure your head remains neutral with your gaze fixed forward.
Pro tips
- Think about 'tucking your elbows into your back pockets' to maximize lat recruitment and minimize bicep dominance.
- Pause for a split second at the top of the movement to feel the maximum stretch in the lats before starting the next rep.
Make it harder
- Incorporate a 3-second isometric hold at the bottom of each repetition to increase time under tension.
- Perform a slow 4-second eccentric (upward) phase to emphasize muscle fiber recruitment and control.
Frequently asked
- What muscles does the lever cross lat pulldown work?
- The lever cross lat pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the lever cross lat pulldown?
- The lever cross lat pulldown uses leverage machine.
- Is the lever cross lat pulldown good for beginners?
- Yes. The lever cross lat pulldown is a beginner-friendly movement and a strong foundation to build on.