Cable Bar Lateral Pulldown
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable bar lateral pulldown is a back-building exercise that primarily targets the latissimus dorsi, with help from the lower and middle traps, teres major, rear deltoids, and the elbow flexors (brachialis and brachioradialis). Performed seated at a cable machine with a wide bar attachment, it builds vertical pulling strength and is a controllable way to train the back for lifters who can't yet do pull-ups.
How to do the Cable Bar Lateral Pulldown
- 1Attach a wide bar to the high cable pulley and set the thigh pad so your knees fit snugly underneath, keeping you anchored to the seat.
- 2Grip the bar slightly wider than shoulder-width with an overhand grip, wrapping your thumbs around it.
- 3Sit down with your knees under the pad, arms fully extended overhead, and a slight lean back of about 10–20° through your torso.
- 4Set your shoulder blades down and back, brace your core, and keep your chest tall.
- 5Pull the bar down toward your upper chest by driving your elbows down and back, leading with the elbows rather than the hands.
- 6Stop when the bar reaches the top of your chest and squeeze your lats and mid-back at the bottom.
- 7Let the bar rise under control until your arms are fully extended and you feel a stretch in your lats.
- 8Complete your reps, then stand and return the bar to the top under control.
Form tips
- Drive with your elbows toward your hips, not by yanking with your hands, so the lats do the work instead of the biceps and forearms.
- Keep your chest up and avoid rounding forward as you pull, which keeps tension on the back muscles.
- Control the bar on the way up rather than letting it snap back, getting a full stretch at the top of each rep.
- Use a weight you can move through a full range of motion without leaning far back to generate momentum.
Common mistakes
- Leaning way back and using bodyweight momentum to swing the bar down, which turns the lift into a row and removes tension from the lats.
- Pulling the bar behind your neck, which strains the shoulders and neck and offers no extra back benefit.
- Stopping short of full arm extension at the top, which cuts the lat stretch and shortens the range of motion.
- Curling the bar down with the arms instead of driving the elbows, which shifts the load onto the biceps and forearms rather than the back.
Frequently asked questions
What muscles does the cable bar lateral pulldown work?
It primarily targets the latissimus dorsi, with the lower and middle trapezius, teres major and minor, rear deltoids, infraspinatus, and the elbow flexors (brachialis and brachioradialis) assisting.
How wide should my grip be on the lat pulldown?
Slightly wider than shoulder-width is a solid default. A wider grip emphasizes the upper lats, while a closer grip increases the range of motion and involves more of the lower lats and biceps.
Is the lat pulldown good for beginners?
Yes. The thigh pad anchors you and you control the load, making it a reliable way to build the vertical pulling strength needed to progress toward pull-ups.
Should I pull the bar in front of or behind my neck?
Always pull to the front, toward the top of your chest. Behind-the-neck pulldowns strain the shoulders and neck without adding any back-training benefit.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps with a weight you can control through a full range of motion works well for most lifters.
