Cable Parallel Grip Lat Pulldown on Floor
- Target muscle
- Latissimus Dorsi
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable parallel grip lat pulldown on floor is a back exercise that targets the latissimus dorsi using a cable machine. Kneeling or sitting on the floor below a high cable and pulling a neutral (palms-facing) handle down to your chest, it builds back width and is a joint-friendly option for lifters who find an overhand grip uncomfortable.
How to do the Cable Parallel Grip Lat Pulldown on Floor
- 1Set the pulley to the highest position and attach a parallel-grip (neutral) handle to the cable.
- 2Take the handle and lower yourself to a kneeling or seated position on the floor directly under the cable, arms extended overhead.
- 3Brace your core and set your torso tall with a slight backward lean, keeping your chest up.
- 4Pull the handle down toward your upper chest by driving your elbows down and back, leading with your lats.
- 5Squeeze your shoulder blades down and together as the handle reaches chest level.
- 6Pause briefly, feeling the contraction in your lats without shrugging your shoulders up.
- 7Let the handle rise back overhead under control until your arms are fully extended and you feel a stretch in your lats.
- 8Complete your reps, then guide the handle back to the machine with control.
Form tips
- Initiate each rep by pulling your elbows toward the floor rather than yanking with your hands, so the lats do the work.
- Keep your torso stable and avoid swinging — let the lats, not momentum, move the weight.
- Pull to the top of your chest and aim your elbows down and slightly back to maximize lat engagement.
- Control the way up just as much as the way down to keep tension on the lats through the full range.
- Keep your shoulders down and away from your ears throughout the set to keep the load off your traps.
Common mistakes
- Using momentum and rocking the torso to move the handle, which shifts work off the lats and reduces the stimulus to the target muscle.
- Stopping the pull short of the chest, which cuts the range of motion and limits how hard the lats contract.
- Shrugging the shoulders up toward the ears during the pull, which loads the traps instead of the lats.
- Letting the handle snap back up uncontrolled, which loses tension on the lats and wastes the stretched portion of the rep.
- Going too heavy and bending the arms before the lats engage, turning the movement into a biceps pull rather than a back exercise.
Frequently asked questions
What muscles does the cable parallel grip lat pulldown on floor work?
It targets the latissimus dorsi, the large muscles of your back responsible for back width and pulling strength.
Why use a parallel (neutral) grip instead of an overhand grip?
A parallel grip keeps your palms facing each other, which many lifters find easier on the shoulders and wrists while still strongly targeting the lats.
Is the cable parallel grip lat pulldown on floor good for beginners?
Yes. The cable provides smooth, controlled resistance, and the neutral grip is comfortable, making it an accessible way for beginners to learn to pull with the lats.
How many sets and reps should I do?
For back development, 3 to 4 sets of 8 to 12 reps with a weight you can control through a full range of motion is a sensible default.
Where should I feel this exercise?
You should feel it in your lats — the muscles along the sides of your back. If you mostly feel it in your arms or traps, lighten the load and focus on pulling with your elbows.
