At a glance
- Main muscle
- Back
- Also works
- Biceps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Half-kneeling, grab the high cable on the opposite side.
- Pull your elbow in an arc toward your hip.
- Let your arm stretch far overhead at the top.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Lat isolation with a long stretch at the top and an arc that follows the fibre direction. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Half-Kneeling Single-Arm Cable Pulldown · Cable · rating A
- Lat Pulldown · Cable · rating S
- Straight-Arm Cable Pulldown · Cable · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cross-body lat pull-around.
Let Mitta set the weight.
Mitta plans the cross-body lat pull-around with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cross-body lat pull-around
What muscles does the cross-body lat pull-around work?
The cross-body lat pull-around mainly trains your back. Your biceps help.
How many reps of the cross-body lat pull-around should I do?
Mitta plans the cross-body lat pull-around at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cross-body lat pull-around?
Good alternatives that train the same muscle are the half-kneeling single-arm cable pulldown, lat pulldown and straight-arm cable pulldown.
Is the cross-body lat pull-around good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the cross-body lat pull-around have rating A?
Lat isolation with a long stretch at the top and an arc that follows the fibre direction. No direct evidence.