TETSUCable Bar Lateral Pulldown
The Cable Bar Lateral Pulldown is a cable exercise for the back that primarily targets the lats, with the biceps, rhomboids and rear deltoids assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Cable Bar Lateral Pulldown
- Adjust the cable pulley to a high position and attach a straight bar.
- Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Bar Lateral Pulldown work?
The Cable Bar Lateral Pulldown primarily targets the lats. The biceps, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the Cable Bar Lateral Pulldown?
You need a cable machine to perform the Cable Bar Lateral Pulldown.
How many sets and reps of the Cable Bar Lateral Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Bar Lateral Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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