Exercise guide
Cable Lat Pulldown Full Range Of Motion
- Intermediate
- Compound
- Rep-based
- Back
This compound movement maximizes lat and trapezius development by utilizing a full range of motion to emphasize both the deep stretch at the top and the peak contraction at the bottom. It effectively integrates the biceps and rear deltoids to assist in vertical pulling strength and postural stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the thigh pads so your legs are locked in firmly with feet flat on the floor to create a stable base.
- Grip the bar slightly wider than shoulder-width with an overhand (pronated) grip.
- Sit down and allow the weight to pull your arms up, feeling a stretch in your lats while maintaining a slight 10-15 degree lean back.
How to do it
- Exhale as you initiate the pull by depressing your shoulder blades and driving your elbows down toward your ribcage.
- Pull the bar down to your upper chest, focusing on squeezing your shoulder blades together at the bottom of the movement.
- Inhale as you slowly control the weight back up to the starting position, allowing your scapulae to rotate upward for a full stretch at the top.
- Maintain a controlled 2-1-2 tempo: 2 seconds down, 1 second pause at the bottom, and 2 seconds on the way up.
Form checklist
- Keep your chest lifted toward the bar throughout the entire set.
- Avoid using momentum or swinging your torso to pull the weight down.
- Ensure your elbows stay in line with your torso and do not flare excessively backward.
- Fully extend your arms at the top of each rep to achieve a complete stretch of the lats.
Pro tips
- Think of your hands as hooks; focus on pulling from the elbows rather than gripping the bar too tightly to minimize forearm fatigue.
- Initiate every rep with 'scapular depression'—pulling your shoulders away from your ears before the elbows begin to bend.
- Visualize pulling the bar 'through' your chest to maximize the contraction of the mid-back and lower lats.
Make it harder
- Add a 3-second isometric hold at the peak contraction (bottom) of each rep.
- Perform a 4-second slow eccentric (negative) phase to increase time under tension and muscle fiber recruitment.
Frequently asked
- What muscles does the cable lat pulldown full range of motion work?
- The cable lat pulldown full range of motion primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable lat pulldown full range of motion?
- The cable lat pulldown full range of motion uses cable.
- Is the cable lat pulldown full range of motion good for beginners?
- The cable lat pulldown full range of motion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.