Lat Pulldown (Cable)

A fundamental compound exercise that develops lat and upper body pulling strength using overhead cable resistance.

Instructions

1. Sit at the cable machine with your back upright and adjust the pulley to an overhead position.
2. Grasp the wide-grip bar with hands slightly wider than shoulder-width, using an overhand grip.
3. Lean back slightly with a neutral spine, keeping your chest up.
4. Pull the bar down toward your upper chest, bringing your elbows down and back.
5. Squeeze your lats at the bottom of the movement, holding briefly.
6. Return to the starting position in a controlled manner, feeling the stretch in your lats.

Tips

• Initiate the pull with your elbows rather than your hands to maximize lat activation.
• Maintain a slight backward lean and keep your chest up throughout the movement.
• Avoid rounding your shoulders or slouching; maintain postural stability.
• Control the eccentric portion and resist the pull of the weight to maintain tension.
• Adjust your grip width to target different areas; wider grips emphasize lats, narrower grips engage more biceps.
• Use a weight that allows full range of motion without excessive momentum.