Cable Standing Lat Pulldown

Muscles worked

Setup

1. Set the cable pulley to the highest position and attach a straight bar or lat bar.
2. Stand facing the machine with feet shoulder-width apart and grasp the bar with an overhand grip, slightly wider than shoulder-width.
3. Step back until your arms are fully extended and hinge slightly at the hips (about 20 degrees) while keeping your chest up and core engaged.

How to do it

1. Keeping your arms straight with a very slight bend in the elbows, pull the bar down toward your thighs in a wide arc while exhaling.
2. Drive your shoulder blades down and back as the bar approaches your hips, squeezing your lats at the bottom of the movement.
3. Inhale as you slowly return the bar to the starting position over a 3-second count, maintaining constant tension on the muscles.
4. Stop the upward movement once your arms are in line with your torso to keep the tension on the lats.

Form checklist

• Keep your elbows fixed in a slight bend; do not flex or extend them during the rep.
• Maintain a proud chest and avoid rounding your shoulders forward at the top.
• Keep your torso still and avoid using momentum or 'swinging' the weight down.
• Ensure the movement occurs exclusively at the shoulder joint.

Pro tips

• Focus on pulling with your elbows rather than your hands to maximize lat recruitment and minimize forearm fatigue.
• Imagine you are trying to 'break the bar' across your thighs at the bottom of the rep to reach peak contraction.

Make it harder

• Use a rope attachment instead of a bar to allow for a greater range of motion past the hips.
• Add a 2-second isometric hold at the bottom of each rep to increase time under tension.

Frequently asked

What muscles does the cable standing lat pulldown work?

The cable standing lat pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable standing lat pulldown?

The cable standing lat pulldown uses cable.

Is the cable standing lat pulldown good for beginners?

Yes. The cable standing lat pulldown is a beginner-friendly movement and a strong foundation to build on.

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