Cable Lateral Pulldown
Increased lat width and overall back development
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lats. Secondary: teres major, biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Setup — sit at the cable machine with feet flat on the floor and knees slightly bent.
- Step 2: Initiation — grasp the bar with a shoulder-width overhand grip and engage lats.
- Step 3: Mid-phase — pull the bar down to the thighs, keeping back straight and core engaged.
- Step 4: End-position — hold the contraction for a brief moment, squeezing lats.
- Step 5: Return — slowly return the bar to the starting position, controlling the movement.
- Step 6: Breathing and rhythm reminder — maintain a steady rhythm and focus on squeezing lats at peak contraction.
- Step 7: Safety note — avoid using too much weight, which can put unnecessary strain on the lower back.
Equipment
- Cable Machine
Coaching tips
Benefits
Increased lat width and overall back development
Common mistakes
1-2 most common form errors with consequences: using too much weight, not squeezing lats at peak contraction
Make it harder
Increase weight or reps to challenge lats further
Make it easier
Decrease weight or reps to ease into the exercise
Breathing
Inhale on the return, exhale on the pulldown
Build a workout with this exercise
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.