Cable Lat Pull-Down

Cable Lat Pull-Down

Type: Compound Muscle: Upper Back Equipment: Cable

A pulling exercise that strengthens the upper back, lats, biceps, and shoulders.

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+Builds back width and strength
+Easy to adjust resistance
–Can encourage swinging or leaning
–Limited full-body strength carryover

This exercise targets:

Upper Back

Lats

Traps

–

Biceps

Shoulders

Rear Delts

Rotator Cuff

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust thigh pad to lock your legs; sit tall facing the machine
Grab the bar slightly wider than shoulder width, palms forward
Brace your core, chest up, slight lean back (about 10–15°), feet flat
Pull the bar to your upper chest by driving elbows down and back
Squeeze shoulder blades down and together; don’t shrug
Control the bar back up until arms are straight and lats stretch; don’t let it slam
Keep wrists neutral and forearms under the bar; exhale down, inhale up