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§ L · Exercises · BackUpdated 6/2026

Cable Pulldown (pro lat bar)

Builds your lats and pulling strength. A stronger back helps with posture, lifting, and other pulling exercises.

Muscle group
Back
Equipment
Cable
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Set up at the cable pulldown machine and adjust the knee pad so your thighs are firmly secured against the bench.

  2. 02

    Grip the lat bar with a wide overhand grip and pull your shoulder blades back and down while bracing your core.

  3. 03

    Pull the bar down under control toward your upper chest with your elbows angled down, and keep your chest up without leaning back excessively.

  4. 04

    Briefly squeeze your back at the bottom and avoid shrugging your shoulders toward your ears.

  5. 05

    Slowly return the bar to the starting position until your arms are almost straight, maintain tension in your back, and repeat.

Beginner's guide

§ 03 · Guide
What it works

Builds your lats and pulling strength. A stronger back helps with posture, lifting, and other pulling exercises.

What it should feel like

You should feel it in your lats and around your shoulder blades, not mostly in your biceps, hands, or neck.

Most common mistake

A common mistake is swinging your torso and pulling with your arms. Start by pulling your shoulder blades down and stay nearly upright.

How to get started at the gym

§ 04 · SisuLift

Cable Pulldown (pro lat bar) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep the movement driven by your shoulder blades: start by pulling your shoulder blades down and together before bending your elbows. Do not swing or hinge at the hips during the pull; keep your upper body nearly upright.

A great cable exercise for developing the lats and improving shoulder blade control.

More exercises: Back

§ 06 · Same muscles

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