How to do the Cable Pulldown (pro Lat Bar)
Cable Pulldown (pro Lat Bar) 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 Forearms.
Cable Pulldown (pro Lat Bar) demonstration · © GymiaFit
Cable Pulldown (pro Lat Bar) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Pulldown (pro Lat Bar) step by step
- 1Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
- 2Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
- 3Sit down and lean back slightly, keeping your chest up and your back straight.
- 4Pull the bar down towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Pulldown (pro Lat Bar) — questions
What muscles does the Cable Pulldown (pro Lat Bar) work?
The Cable Pulldown (pro Lat Bar) primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Pulldown (pro Lat Bar)?
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 Pulldown (pro Lat Bar) 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 Pulldown (pro Lat Bar)?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown 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 Pulldown (pro Lat Bar) 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.