Sit at the lat pulldown machine facing the cable pulley.
Adjust the thigh pad so your legs stay secure.
Grip the bar slightly wider than shoulder-width.
Sit tall with your chest lifted.
Brace your core and keep your shoulders down.
Pull the bar down toward your upper chest.
Drive your elbows down toward your ribs.
Squeeze your lats at the bottom.
Return the bar upward under control.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The cable pulley lat pulldown is one of the best exercises for building a stronger and wider back.
I like this exercise because it helps people develop pulling strength before progressing to pull-ups.
It also teaches you how to drive through your elbows and engage your lats properly.
Add cable pulley lat pulldowns to your training if you want better back development, stronger lats, improved posture, and better pulling strength.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds lat strength and size
- Helps develop a wider back
- Improves pulling strength
- Supports pull-up progression
- Strengthens the upper back and biceps
- Improves posture
- Provides controlled cable resistance
Frequently Asked Questions
Is the cable pulley lat pulldown good for beginners?
Yes. It is one of the best beginner exercises for learning how to train the back.
What muscles does the cable pulley lat pulldown work?
It mainly works the lats, teres major, rhomboids, traps, rear delts, and biceps.
Should I pull the bar behind my neck?
No. Pull the bar toward your upper chest for better control and shoulder comfort.
How wide should my grip be?
A grip slightly wider than shoulder-width works well for most people.
How many reps should I perform?
Aim for 8 to 15 controlled reps.