Cable Lateral Pulldown
Target your back muscles with the cable lateral pulldown! Build strength and definition with controlled movements.
The Cable Lateral Pulldown is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: cable machine and wide bar attachment.
Required Equipment
Cable Lateral Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Cable Lateral Pulldown Variations and Alternatives
How to do the Cable Lateral Pulldown
Positioning:
Sit on the cable machine bench and adjust the height of the bar so it is at arm's length above you.
Secure your knees under the pad to prevent your body from lifting during the exercise.
Grasp the bar or handles with an overhand grip (palms facing away) and position your hands slightly wider than shoulder-width apart.
Sit up straight, keeping your back aligned and feet flat on the floor.
**Movement 1. Start with your arms extended above you, feeling a slight stretch in your lats (the muscles on the sides of your back).
Engage your core and pull the bar down towards your chest, bending your elbows and keeping them close to your body.
Make sure to squeeze your shoulder blades together as you pull the bar down.
Once the bar reaches around your chin or upper chest, pause briefly to feel the contraction in your back muscles.
Slowly return to the starting position by extending your arms upward while maintaining control over the weight.
Keep your movements smooth and avoid using momentum to complete the rep.
Tips for Beginners:
Start with a light weight to master the form before increasing the resistance.
Focus on your breathing: exhale when pulling down and inhale when returning to the starting position.
Avoid leaning back or excessively arching your back; maintain a stable posture throughout the movement.
Cable Lateral Pulldown FAQs
What muscles does the Cable Lateral Pulldown work?
The Cable Lateral Pulldown mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Cable Lateral Pulldown?
Cable machine and wide bar attachment.
Is the Cable Lateral Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Lateral Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Lateral Pulldown variations and alternatives?
Similar exercises include the Cable Incline Single-Arm Lat Pulldown, Cable Lateral Pulldown with Grip Mag, Cable Standing Pulldown and Cable Standing Supinated Face Pull.
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