Back · Pulldown and pull-up
Dual-Handle Lat Pulldown
The Dual-Handle Lat Pulldown mainly trains your lats. Also working: biceps and upper back.
Both cables
Stable
How to do it
- Kneel centered, arms extended overhead in a V
- Pull your shoulder blades down first
- Drive your elbows down to your ribs at your sides, hands beside your shoulders
- Extend slowly and feel the stretch in your lats at the top
Coach’s tip
With two free handles your wrists can rotate freely: that’s easier on shoulders and elbows than a rigid bar, and the range gets longer. If the weight lifts you: hook your feet under the frame.
Setup
Pulley
Both pulleys at the top
Grip
Single handles, palms turn to face each other as you pull
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pulldown and pull-up). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Dual-Handle Lat Pulldown work?
Mainly the lats. The biceps and upper back help.
How do I set up the cable machine for the Dual-Handle Lat Pulldown?
Pulley: Both pulleys at the top. Grip: Single handles, palms turn to face each other as you pull.
Can I do the Dual-Handle Lat Pulldown on a single cable tower?
Not like this. The Dual-Handle Lat Pulldown needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Pull-Up and One-Cable Wide-Grip Lat Pulldown instead.
What can I do instead of the Dual-Handle Lat Pulldown?
For the same movement: Pull-Up, Band-Assisted Pull-Up and Kneeling Wide-Grip Lat Pulldown. In DCFT you swap with one tap.
DCFT
The Dual-Handle Lat Pulldown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.