How to do the Cable Bar Lateral Pulldown
BackBack & LatsCableBeginner
The cable bar lateral pulldown is one of the most effective tools for building a wide, strong back because the cable keeps constant tension on your lats through every inch of the movement. Master this foundational pull and you set the stage for serious upper body strength.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Sit tall, lock your thighs under the pad, and grip the bar just outside shoulder width with an overhand grip.
- Lean back slightly from the hips, brace your core, and initiate the pull by depressing your shoulder blades down and back.
- Drive your elbows toward your hips and pull the bar to your upper chest, squeezing your lats hard at the bottom.
- Resist the weight on the way up, letting your arms extend fully to stretch the lats before the next rep.
Common mistakes
- Using too much weight and turning the pull into a body-swing — reduce the load and keep your torso angle fixed throughout the set.
- Pulling with the biceps instead of the lats — cue yourself to lead with your elbows and think about driving them into your back pockets.
- Cutting the range of motion short at the top — allow a full overhead stretch at the top of every rep to maximize lat recruitment and flexibility.
Pro tip — Before you initiate each rep, actively pull your shoulder blades down away from your ears first, then begin the arm movement — this pre-activates the lats and takes your traps and upper shoulders out of the equation entirely.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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