How to do the Cable Bar Lateral Pulldown
Cable Bar Lateral Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Cable Bar Lateral Pulldown demonstration · © GymiaFit
Cable Bar Lateral Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Bar Lateral Pulldown step by step
- 1Adjust the cable pulley to a high position and attach a straight bar.
- 2Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
- 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- 5Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
- 7Repeat for the desired number of repetitions.
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Cable Bar Lateral Pulldown — questions
What muscles does the Cable Bar Lateral Pulldown work?
The Cable Bar Lateral Pulldown primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Cable Bar Lateral Pulldown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Bar Lateral Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Bar Lateral Pulldown?
Alternate Lateral Pulldown, Cable Cross-over Lateral Pulldown, Cable Incline Pushdown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Bar Lateral Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.