Movement overview

The Cable Lat Pulldown is a compound exercise targeting the latissimus dorsi muscles, along with secondary engagement of the biceps, rhomboids, and trapezius. It is performed using a cable machine with an overhead pulley and a wide bar attachment, primarily focusing on developing upper back strength and width.

Step-by-step cues

1. Sit down at the lat pulldown machine and adjust the knee pad to secure your legs.
2. Grasp the bar with a wide overhand grip, slightly wider than shoulder-width.
3. Lean back slightly at the hips, keeping your chest up and core engaged.
4. Pull the bar down towards your upper chest by driving your elbows down and back.
5. Squeeze your shoulder blades together at the bottom of the movement.
6. Slowly extend your arms back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure a full range of motion by fully extending your arms at the top of each rep.
• Avoid using momentum; focus on controlled movements to maximize muscle engagement.
• Keep your wrists straight and avoid pulling with your hands; instead, drive with your elbows.
• Maintain a slight arch in your lower back to stabilize your torso during the exercise.
• Exhale as you pull the bar down and inhale as you return to the starting position.