Cable bar lateral pulldown

Category

Back

Difficulty

Intermediate

Equipment

Lat Pull Down Machine Cable

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Rhomboids, Erector Spinae

How to do it

1. Sit at a cable pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with a wide overhand grip, your arms fully extended overhead.
2. Lean back slightly, keeping your back straight and core engaged.
3. Pull the bar down towards your upper chest, bringing your elbows down and back.
4. Slowly return the bar to the starting position with your arms fully extended overhead. Repeat the movement for the desired number of repetitions.

Form tips

• Avoid using momentum; perform the movement slowly and with control.
• Exhale as you pull the bar down and inhale as you return to the starting position.
• Focus on the contraction of your back muscles as you pull the bar down.