Cable Standing Lat Pulldown
Build a wider back with the Cable Standing Lat Pulldown. A variation on a classic, this exercise targets your lats with focus and control.
The Cable Standing Lat Pulldown is a compound exercise that mainly works the back and chest, with help from the traps. You'll need: wide bar attachment or cable machine.
Required Equipment
Cable Standing Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Cable Standing Lat Pulldown Variations and Alternatives
How to do the Cable Standing Lat Pulldown
Stand in front of a cable machine with a lat pulldown bar attached at a high setting.
Grasp the bar with a wide overhand grip, with your hands a little wider than shoulder-width apart.
Take a step backward and lean forward slightly from the hips. With your arms fully extended, position yourself with a slight bend in the knees.
Brace your core and keep your back straight throughout the exercise.
Pull the bar down towards your chest while keeping your elbows pointing straight down. Concentrate on using your lats to initiate the movement.
Bring the bar down until it is approximately level with your chest, squeezing your shoulder blades together at the end of the movement.
Slowly extend your arms back to the starting position, feeling a stretch in your lats.
Repeat the movement for the desired number of repetitions.
Ensure that you control the weight throughout the exercise and avoid using momentum to pull the weight down. Adjust the weight as needed to perform the exercise with proper form.
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Cable Standing Lat Pulldown FAQs
What muscles does the Cable Standing Lat Pulldown work?
The Cable Standing Lat Pulldown mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Cable Standing Lat Pulldown?
Wide bar attachment or cable machine.
Is the Cable Standing Lat 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 Standing Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Standing Lat 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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