How to do the Cable Lat Pulldown
Adjust the thigh pad to lock your legs in and grab the wide bar slightly wider than your shoulders.
Sit with your chest up and lean back slightly.
Pull the bar to your upper chest, driving your elbows down and back.
Let the bar rise under control until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Lat Pulldown doesn’t suit your gym or your joints.
Train smarter
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- Getting back into the gym after a break: a 4-week planGetting back into the gym after a break: how much muscle and strength you lose, how muscle memory helps, and a 4-week plan that avoids crippling soreness.
