To do a Cable Lat Pulldown, sit tall, set the knee pad snug, and pull the bar to your upper chest while keeping your elbows in line with your torso. It primarily trains the lats, with the upper back and biceps assisting. The most common mistake is leaning back and turning it into a row, so reduce the load and keep your ribs stacked over your hips. Progress by adding reps first, then a small plate once every set stays smooth and you can control the top stretch.
Step-by-step form
- Set up: Adjust the knee pad so your thighs are locked in.
- Brace: Grab the bar just wider than shoulders and sit tall.
- Initiate: Pull your shoulder blades down before the bar moves.
- Main rep path: Drive elbows down and back toward your ribs.
- Hardest point: Pause when the bar reaches upper chest height.
- Finish: Control the return to a full overhead stretch.
- Reset: Re-stack ribs and hips before the next rep.
Who this variation is for
Cable lat pulldowns work well for intermediate lifters who want a stable vertical pull and a clear range of motion. If shoulder irritation shows up, reduce range or switch grips.
- Best fit: Building lat strength with controlled vertical pulling
- Not ideal when: Shoulder pain appears in the overhead stretch
- Better option if not ideal: Neutral-grip pulldown or band pulldown
Setup and equipment
Your setup decides whether the pull hits your lats or turns into a row.
- Setup position: Knees locked, chest tall, slight lean back at most
- Equipment setup checks: Bar centered, cable smooth, pad snug on thighs
- Start load/resistance: A weight you can control for 8-12 clean reps
- Bracing and breathing plan: Inhale at the top, exhale as you pull down
Muscles worked and movement pattern
This is a vertical pull. You should feel the lats and mid-back pulling the elbows down while the torso stays tall.
| Role | Muscles |
|---|---|
| Primary | Lats |
| Secondary | Upper back, biceps |
| Stabilizers | Core, rotator cuff |
At a glance
- Variation: Cable
- Best for: Lat size and vertical pulling volume
- Primary muscles: Lats
- Equipment: Cable lat pulldown station
- Difficulty: Intermediate
- Primary goal: Strength with clean range
How to spot and fix bad form
- Elbows travel down, not back.
- Ribs stay stacked over hips.
- Shoulder blades move down before the bar moves.
- Full stretch at the top without shrugging.
- Bar touches upper chest, not the stomach.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Leaning back into a row | Load too heavy or core not braced | Reduce load and keep ribs down |
| Shoulders shrugging | Starting pull with the arms | Pull shoulder blades down first |
| Bar stops short of the chest | Grip too wide or range too long | Bring grip in slightly and pull to upper chest |
What you should feel
- At the start of each rep: Tension in the lats as shoulders set down
- During lowering or lengthening: Controlled stretch through the sides of the back
- During the hardest point: Lats and mid-back working, not neck
- At lockout or finish: Arms long with shoulders still down
- If you feel joint pain: Reduce range and use a neutral grip
Regressions (Easier Versions)
- Neutral-grip lat pulldown for shoulder comfort
- Resistance band pulldown to reduce load and control the range
Progressions (Harder Versions)
- 1-second pause at the bottom without leaning back
- Slow 3-second return to the top stretch
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Machine pulldown | When you want more stability | Fixed path reduces form breakdown |
| Band pulldown | When you need joint-friendly resistance | Lighter load and easy setup |
| Dumbbell row | When you want heavier unilateral loading | Builds strength through a row pattern |
How to program around sticking points
Pick a track and keep your form strict. Most sets should end with 1-3 reps in reserve.
For Strength
- Sets: 4-5
- Reps: 4-6
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add a small plate when all reps hit the chest cleanly
For Muscle Growth
- Sets: 3-5
- Reps: 8-12
- Rest: 90-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then add a small load
For Skill / Return to Training
- Sets: 2-4
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Keep ribs stacked and control the stretch before load
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Moderate load | Clean range and chest tall |
| 2 | 3 x 11-12 | Same load | Smooth tempo |
| 3 | 4 x 8-10 | +1 small plate | Keep elbows in line with torso |
| 4 | 4 x 8-10 | Same load as week 3 | Full stretch at the top |
Troubleshooting block
If your shoulders ache, shorten the range by stopping just above the painful point and use a neutral grip. If your lower back gets tired, reduce the load and keep a slight forward lean instead of leaning back. If you cannot feel your lats, lighten the weight and focus on pulling the elbows down, not pulling with your hands.
Safety and Contraindications
Lat pulldowns should feel strong through the back, not pinchy in the shoulders. Adjust grip width, range, and load before forcing reps.
- Stop the set if: Sharp shoulder pain or numbness appears
- Use caution if: You have a recent shoulder impingement flare-up
- Safer substitutions: Neutral-grip pulldown, band pulldown, chest-supported row
FAQs
How wide should my grip be?
Start slightly wider than shoulder width. If shoulders feel pinchy or elbows flare, bring the grip in a bit.
Should I lean back during the pulldown?
A small lean is fine, but avoid turning it into a row. Keep ribs stacked and pull the elbows down.
Where should the bar touch?
Aim for the upper chest or collarbone area. Pulling lower usually means too much lean back.
Why do I feel this more in my biceps?
Your lats may not be set. Drop the load and think about pulling elbows down rather than curling the bar.
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