Cable exercise

Lat Pulldown (Cable) form, muscles worked, and workout tracking

The cable lat pulldown is a primary vertical pulling exercise that targets the latissimus dorsi, rhomboids, and biceps. It is commonly used to build back width and improve upper body pulling strength in a controlled, seated position.

Lat Pulldown (Cable) illustration

How to do Lat Pulldown (Cable)

  1. 1Adjust the knee pad to secure your legs and grip the bar with a wide, overhand grip.
  2. 2Sit down, keeping your chest up and core braced with your feet flat on the floor.
  3. 3Inhale, then exhale as you pull the bar down toward your upper chest by driving your elbows toward your hips.
  4. 4Squeeze your shoulder blades together at the bottom of the movement.
  5. 5Inhale as you slowly return the bar to the starting position with full arm extension, maintaining tension throughout.

Related exercises

Back Extension

Back · Reps Only

Bent Over Row (Barbell)

Back · Barbell

Bent Over Row (Dumbbell)

Back · Dumbbell

Bicep Curl (Cable)

Arms · Cable

Track Lat Pulldown (Cable) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.