Cable Bar Lateral Pulldown

Cable Bar Lateral Pulldown

The Cable Bar Lateral Pulldown is an effective and versatile exercise that targets the muscles of the upper back and arms. This compound movement primarily engages the latissimus dorsi, or the "lats," which are the broad muscles spanning the sides of your back. Additionally, it works the biceps, rhomboids, and rear deltoids, helping to develop a strong and sculpted upper body. Using a cable machine equipped with a wide bar attachment, this exercise enhances overall back strength, improves posture, and promotes upper body stability. As you pull the bar down towards your upper chest, the tension in the cables creates resistance, challenging your muscles with each repetition. This compound movement also recruits core muscles for stabilization, making it an excellent exercise for developing a well-rounded physique. Remember to maintain proper form throughout the exercise. Keep your chest up, shoulders down and back, and your spine in a neutral position. Engage your core and avoid swinging or using momentum to pull the weight down. Find a weight that allows you to perform the exercise with control and focus on the mind-muscle connection to maximize the benefits of this exercise. Incorporating the Cable Bar Lateral Pulldown into your workout routine is an excellent way to strengthen and tone your upper body. Remember to warm up properly before starting any exercise, and always listen to your body to avoid strain or injury. This exercise can be modified to suit various fitness levels, making it a valuable addition to both home and gym workouts.


  • Hold the cable bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
  • Sit down on the seat and adjust the knee pad so that your thighs are snugly against it.
  • Slowly pull the cable bar down towards your chest, keeping your elbows tucked in and your back straight.
  • Squeeze your shoulder blades together at the bottom of the movement.
  • Pause for a moment, then slowly return the cable bar to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, and avoid using momentum to pull the weight.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and proper form.
  • Focus on pulling the cable bar down using your back muscles rather than relying on your arms.
  • Maintain a controlled and smooth movement throughout the exercise, avoiding any jerking or swinging motions.
  • Breathe out as you pull the cable bar down and breathe in as you return to the starting position.
  • Keep your shoulders relaxed and down while performing the exercise to prevent unnecessary strain.
  • Gradually increase the weight resistance as you become stronger and more comfortable with the exercise.
  • Modify the grip width on the cable bar to target different muscles in your back for a well-rounded workout.
  • Ensure that your elbows are pointed down and away from your body during the pulldown motion.
  • Perform the exercise in a slow and deliberate manner, focusing on the mind-muscle connection for optimal results.
  • Always warm up before starting the exercise to prepare your muscles for the workout and reduce the risk of injury.


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