VARIATIONS
- Bent-Over Dumbbell Lat PulloverLats · Back · Dumbbell · Bench
- Close-Grip Lat PulldownCloseFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Wide Grip Lat PulldownUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Neutral Grip Lat PulldownD-handleNeutralFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Reverse-Grip Lat Pull-DownSupinatedLats · Back · Machine · Lat Pulldown Machine
- Close-Grip Front Lat PulldownSupinatedCloseFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Close-Grip Cable PulldownLat barNeutralCloseLats · Back · Cable Machine · Incline Bench
- Kneeling Cable Lat Pull-DownWideKneelingFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
Cable Lat Pull-down
Regular overhand grip pulls bar down to upper chest.
This exercise targets the latissimus dorsi to build width and strength in the upper back. It uses a cable stack to provide constant tension throughout the pulling motion.
HOW TO DO IT
- Sit at the machine and secure your thighs under the pads.
- Grab the bar with a regular overhand grip.
- Pull the bar down to your upper chest while leaning back slightly.
- Squeeze your shoulder blades together at the bottom of the movement.
- Control the bar back up to the starting position.
COMMON MISTAKES
- Using momentum to swing the torso excessively.
- Pulling the bar behind the neck instead of the chest.
- Shrugging the shoulders up toward the ears during the pull.
- Letting the weight stack slam down on the return.
TIPS
- Drive your elbows down and back rather than pulling with your hands.
- Keep your chest proud and avoid rounding your shoulders forward.
- Initiate the movement by depressing your scapula before bending your elbows.
SAFETY
- Avoid pulling the bar behind the neck to prevent shoulder impingement.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Leaning back
- Grip width
- Shoulder-width
- Body position
- Seated
- Body support
- Hips on a pad
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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