Lats exercise · cable
Cable Pulldown
The cable pulldown is a cable exercise that targets the lats, with the biceps and forearms assisting.
How to do the cable pulldown
- Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- Sit on the seat with your back straight and your feet flat on the ground.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and engage your core.
- Pull the cable bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every cable exercise.
