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Lats · Cable · Beginner

How to do Cable Bar Lateral Pulldown

The cable bar lateral pulldown is a strength exercise targeting the latissimus dorsi (lats) using a cable machine and a straight bar attachment. It also engages the biceps, rhomboids, and rear deltoids. The movement involves pulling the bar down towards the chest while maintaining proper posture and control.

Cable Bar Lateral Pulldown demonstration
Primary muscle
Lats
Also works
Biceps, Rhomboids and Rear deltoids
Equipment
Cable
Level
Beginner
Category
Back

How to do Cable Bar Lateral Pulldown, step by step

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

Station taken, or training at home? Alternatives to Cable Bar Lateral Pulldown →

Muscles worked

Cable Bar Lateral Pulldown works your lats as the main mover, with help from your biceps, rhomboids and rear deltoids.

Variations

Cable Bar Lateral Pulldown is a variation of Lat Pulldown.

Track Cable Bar Lateral Pulldown in SPLYT

Cable Bar Lateral Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

More with a cable

Every cable exercise → · The full exercise library →