Exercise guide
Cable Bar Lateral Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
The cable bar lateral pulldown is a fundamental compound movement that builds width in the latissimus dorsi while strengthening the upper back and biceps. It is highly effective for improving posture and developing the 'V-taper' physique by targeting the large muscles of the back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the thigh pad so your legs are locked firmly in place with your feet flat on the floor.
- Grip the long bar with an overhand (pronated) grip, slightly wider than shoulder-width apart.
- Sit down while maintaining your grip, allowing the weight to pull your arms upward into a full stretch.
- Keep your chest lifted and lean back slightly (about 10-15 degrees) to create a clear path for the bar.
How to do it
- Exhale as you pull the bar down toward your upper chest by driving your elbows down and back toward your hips.
- Squeeze your shoulder blades together at the bottom of the movement, bringing the bar to just above your collarbone.
- Inhale as you slowly return the bar to the starting position, maintaining tension on the lats throughout the ascent.
- Maintain a controlled tempo, focusing on a 1-second pull and a 2-3 second release.
Form checklist
- Keep your chest up and shoulders depressed; avoid shrugging your shoulders toward your ears.
- Drive with your elbows rather than pulling with your forearms and hands.
- Avoid using momentum or swinging your torso back and forth to move the weight.
- Ensure your feet remain flat on the ground and your thighs stay pressed against the pads.
Pro tips
- Imagine your hands are just hooks and focus on pulling from the elbows to minimize bicep involvement and maximize lat engagement.
- At the top of the movement, allow your shoulder blades to protract (move upward) for a full stretch before initiating the next rep.
Make it harder
- Incorporate a 2-second isometric pause at the bottom of the movement to increase peak contraction.
- Slow down the eccentric (upward) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the cable bar lateral pulldown work?
- The cable bar lateral pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable bar lateral pulldown?
- The cable bar lateral pulldown uses cable.
- Is the cable bar lateral pulldown good for beginners?
- Yes. The cable bar lateral pulldown is a beginner-friendly movement and a strong foundation to build on.