Exercise guide
Cable Parallel Grip Lat Pulldown On Floor
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This variation targets the lats and mid-back from a stable floor position, increasing core engagement and preventing momentum for superior muscle isolation. By sitting on the floor, you create a unique pulling angle that emphasizes the lower fibers of the latissimus dorsi.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a parallel grip (V-bar) handle to a high cable pulley.
- Sit on the floor directly under or slightly behind the cable with your legs extended or slightly bent for stability.
- Grasp the handles with a neutral grip (palms facing each other) and sit tall with a slight lean back.
- Engage your core to stabilize your torso against the upward pull of the cable.
How to do it
- Pull the handles down toward your upper chest by driving your elbows down and back, exhaling as you exert force.
- Squeeze your shoulder blades together at the bottom of the movement, ensuring your chest remains lifted.
- Inhale as you slowly return the weight to the starting position, allowing your lats to fully stretch at the top.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
Form checklist
- Keep your chest lifted and avoid rounding your shoulders forward.
- Do not use momentum or rock your torso back and forth to move the weight.
- Ensure your elbows travel in a vertical plane close to your ribcage.
- Keep your shoulders depressed (down) throughout the entire range of motion.
Pro tips
- Focus on 'pulling with your elbows' rather than your hands to minimize bicep involvement and maximize lat engagement.
- At the top of the rep, allow the weight to pull your shoulder blades up slightly to achieve a full fascial stretch in the lats.
Make it harder
- Add a 3-second isometric hold at the peak contraction (bottom) of each rep.
- Perform a slow eccentric phase, taking 4-5 seconds to return the weight to the top.
Frequently asked
- What muscles does the cable parallel grip lat pulldown on floor work?
- The cable parallel grip lat pulldown on floor 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 parallel grip lat pulldown on floor?
- The cable parallel grip lat pulldown on floor uses cable.
- Is the cable parallel grip lat pulldown on floor good for beginners?
- The cable parallel grip lat pulldown on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.