Cable Bar Lateral Pulldown

Description

The cable bar lateral pulldown is the standard lat pulldown exercise performed at a high cable pulley with a straight or slightly cambered bar. Gripping the bar at a moderate width and pulling it to your upper chest builds the lats, teres major, and biceps. It is the most common back exercise in most gyms and the primary regression for the pull-up.

Muscle Group

Back, Latissimus Dorsi

Equipment Required

Cable

Cable Bar Lateral Pulldown Instructions

Attach a lat pulldown bar to a high cable pulley. Adjust the thigh pad to lock your legs.
Grip the bar with an overhand grip at roughly shoulder-width or slightly wider.
Sit down with thighs locked under the pad. Lean back 10 to 15 degrees and stick your chest out.
Pull your shoulder blades down and back to set the start position. Brace your core.
Pull the bar down by driving your elbows down toward your hips. Lead with your elbows.
Bring the bar to your upper chest. Squeeze your lats hard at the bottom.
Slowly let the bar travel back up under control until your arms are fully extended. Feel the stretch.
Repeat for the desired number of reps. Avoid using momentum or excessive lean-back.