Cross Lat Pulldown Machine

Sit with your legs locked firmly under the thigh pads and grip one overhead handle in each hand. Lift your chest, keep your shoulders down, and start with both arms fully extended overhead.

Drive both elbows down toward your sides and pull the handles to shoulder height. The handles move independently, so make both arms come down at the same speed and height.

Briefly squeeze your back at the bottom, then slowly extend your arms back overhead. Keep your shoulders from shrugging toward your ears until your arms are straight, and feel your lats lengthen.

Focus on your lats squeezing down toward the sides of your ribs. Thinking of bringing your elbows down beside your torso, rather than pulling with your hands, reduces biceps involvement.

Leaning far back as you pull adds momentum and blurs the work in your lats. If one handle comes down before the other, imbalances build up, so mirror the height on both sides.

Exhale as you pull and inhale as you return. Steady breathing reduces upper-body sway and makes it easier to control your rep speed.

Because the handles move separately, your weaker side shows up first. If it can't keep up, lower the weight and prioritize both sides following the same path.