What is it?
The Cable Lat Pulldown is a compound upper body exercise designed to build strength and muscle through the back and arms. The cable system provides smooth and consistent resistance, allowing you to perform multiple grip variations to target the back from different angles.

Primary Muscles Worked

• Latissimus Dorsi (Lats)

• Biceps

• Rhomboids (Middle Back)

• Trapezius (Upper & Middle Back)

• Rear Deltoids (Secondary)

How to Use
Wide-Grip Pulldown: Adjust the thigh pads so your legs are held securely in place and sit comfortably facing the machine. Grip the bar slightly wider than shoulder-width apart with your palms facing forward. Keep your chest lifted and pull the bar down towards your upper chest by driving your elbows down and back. Slowly return the bar to the starting position under control.

Close-Grip Underhand Pulldown: Use a close-grip attachment with your palms facing towards you. Keep your chest lifted and pull the handle down towards your upper chest by driving your elbows down and back. Focus on squeezing your lats and biceps before slowly returning the handle to the starting position.

Single-Arm Pulldown: Attach a single handle to the cable and grip it with one hand. Keep your torso stable and pull the handle down towards your upper chest or side by driving your elbow down and back. Slowly extend your arm back to the starting position, allowing your lat to stretch before repeating. Complete your repetitions on one side before switching arms.

Coaching Tips

• Keep your chest lifted and avoid excessive swinging or leaning.

• Pull the bar or handle towards your upper chest rather than behind your neck.

• Drive your elbows down and back rather than pulling only with your hands.

• Keep your shoulders down and avoid shrugging as you pull.

• For single-arm pulldowns, keep your core engaged and avoid rotating your torso.

• Use a controlled tempo and avoid using momentum.

• Allow your arms to fully extend at the top of each repetition for a controlled stretch.