Cable Lat Pulldown
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Strength Training
Upper Body
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Cable Stack with Straight Bar Attachment
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All Levels
Overview
The Lat Pulldown on a cable stack is a foundational upper body pull exercise that targets the large muscles of the back while also engaging the shoulders and arms. This movement builds upper-body pulling strength, improves posture, and supports pull-up progressions.
Muscles Worked
PRIMARY:
Latissimus dorsi
SECONDARY:
Middle and lower trapezius
Rhomboids
Biceps brachii
Rear deltoids
STEP-BY-STEP INSTRUCTIONS
Sit at the cable stack machine with your feet flat and knees secured under the thigh pad.
Reach up and grip the wide bar with a slightly wider than shoulder-width overhand grip.
Lean back slightly from the hips while maintaining a neutral spine.
Pull the bar down toward your upper chest, driving your elbows straight down and squeezing your shoulder blades together.
Pause briefly at the bottom of the movement.
Slowly return the bar to the starting position with control.
Repeat for the desired number of reps.
Benefits
Builds strength in the lats and upper back
Improves postural awareness and scapular control
Helps develop pull-up and chin-up capacity
Strengthens the arm and shoulder stabilizers
COACHING CUES
Pull your elbows down, not back
Keep your chest lifted and shoulders away from your ears
Control the bar on the way up-don’t let it pull you
Exhale as you pull, inhale as you return
Notes
The Lat Pulldown on the cable stack is a staple back-strengthening movement that supports vertical pulling development and full upper-body strength. It’s great for beginners building pull-up strength and experienced lifters refining back engagement.