Straight bar cable pull down

Category

Back

Difficulty

Intermediate

Equipment

Lat Pull Down Machine Cable

Primary muscles

Latissimus Dorsi

Secondary muscles

Teres Major, Rhomboids, Rectus Abdominis, Obliques, Deltoids, Triceps Brachii

How to do it

1. Stand facing a cable machine with a straight bar attached to the high pulley. Grip the bar with your hands slightly wider than shoulder-width apart, palms facing down.
2. Slightly bend your knees, push your hips back, and lean your torso forward slightly. Pull the bar down towards your thighs in a straight line, keeping your arms straight and your elbows slightly bent.
3. Pull the bar down until it reaches your thighs, feeling a strong contraction in your lats.
4. Slowly return the bar to the starting position with control, maintaining tension in your lats. Repeat for the desired number of repetitions.

Form tips

• Breathe steadily: exhale as you pull the bar down and inhale as you return it to the starting position.
• Adjust the weight on the cable machine to provide enough challenge without compromising form.
• Keep your shoulders relaxed and avoid shrugging them towards your ears.