Lat Pulldown (Cable)
The Cable Lat Pulldown is a vertical pulling exercise performed on a cable machine that primarily targets the latissimus dorsi muscles to build upper body width and strength. It mimics the motion of a pull-up but offers adjustable resistance, making it accessible for all fitness levels.
Because back exercises can be difficult to feel properly, the AI analyzes your RPE and rep speed to determine if you are actually fatiguing the lats or simply compensating with arm strength. By correlating your sleep quality and HRV data with your pull performance, the app can adjust your volume to prevent shoulder overuse. If you report lower back pain, the system remembers this association and can instantly recommend chest-supported alternatives to protect your spine while still training the movement pattern.
Form Cues
- Grasp the bar slightly wider than shoulder-width with palms facing away from you.
- Lean back slightly (10-20 degrees) and keep your chest lifted proudly throughout the set.
- Initiate the movement by depressing your shoulder blades down before bending your elbows.
- Drive your elbows straight down toward your hips until the bar touches your upper chest.
- Control the weight slowly on the way up to achieve a full stretch in the lats.
- Don't swing your torso back and forth to generate momentum.
- Don't pull the bar down behind your neck, which places unnecessary stress on the shoulder capsule.
- Don't let your shoulders shrug up towards your ears as you start the pull.
- Don't round your upper back forward at the bottom of the movement.
- Don't grip the bar so wide that your elbows flare out excessively.
Common Mistakes
- Using excessive momentum and swinging
- Pulling with the biceps instead of the lats
- Lowering the bar behind the head
- Rounding the shoulders forward
- Cutting the range of motion short
Muscles Worked
This exercise is the primary builder for the latissimus dorsi, the large wing-shaped muscles that create the coveted 'V-taper' look. It also heavily recruits the biceps and forearms for pulling power, while the rhomboids and middle trapezius work to stabilize and retract the shoulder blades.
Primary
Secondary
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