Cable Pulldown (Pro Lat Bar)

Target muscle

Lats

Also works

Biceps, forearms

Equipment

Cable

Body part

Back

How to do the cable pulldown (pro lat bar)

1. Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
3. Sit down and lean back slightly, keeping your chest up and your back straight.
4. Pull the bar down towards your chest, squeezing your shoulder blades together.
5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
6. 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.