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All exercises

Cable bar lateral pulldown

Beginner

Cable bar lateral pulldown is a compound cable exercise for the lats, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the cable pulley to a high position and attach a straight bar.
  2. 2Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
  3. 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
  5. 5Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
  6. 6Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Band fixed back underhand pulldownResistance band
  • Lever reverse grip lateral pulldownMachine
  • Lever front pulldownMachine
  • Cable lateral pulldown with v-barCable
  • Cable cross-over lateral pulldownCable
  • Alternate lateral pulldownCable

Harder variations

  • Cable one arm pulldownCable
  • Cable cross-over lateral pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restCable bar lateral pulldown

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