Cable Lat Pull In
The Cable Lat Pull In is a unilateral cable exercise that isolates the latissimus dorsi by pulling a high handle down and across the body. This movement targets the lower lats and helps correct muscular imbalances through single-arm focus.
Since the lats can be difficult to engage properly, the AI analyzes your RPE and rep performance to detect if you are relying too heavily on momentum or arm strength rather than back activation. By tracking recovery metrics like HRV and sleep, the app determines if your central nervous system can handle high-volume isolation work or if you need a lighter load to prevent burnout. Additionally, the AI compares performance between your left and right sides to identify strength asymmetries and auto-adjusts volume to ensure balanced development.
Form Cues
- Stand with a staggered stance and brace your core.
- Drive your elbow down and across toward your opposite back pocket.
- Keep your chest tall and shoulders packed down.
- Squeeze your lat hard at the bottom of the movement.
- Control the weight slowly as you return the arm to the start.
- Don't shrug your shoulder up toward your ear.
- Don't twist your torso excessively to generate momentum.
- Don't pull primarily with your biceps or hand.
- Don't let the weight stack slam between repetitions.
- Don't lean back too far as you pull.
Common Mistakes
- Initiating the pull with the biceps
- Shrugging or elevating the shoulders
- Using excessive momentum to move weight
- Rounding the upper back forward
- Stopping short of full extension
Muscles Worked
This exercise primarily targets the latissimus dorsi, with a specific emphasis on the lower fibers due to the path of motion across the body. Secondary assistance comes from the biceps and forearms, though proper form aims to minimize their involvement to maximize back isolation.
Primary
Secondary
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