Exercise guide
Cable Lateral Pulldown With Mag Grip
- Beginner
- Compound
- Rep-based
- Back
This compound movement utilizes the ergonomic Mag Grip to optimize lat recruitment and reduce forearm fatigue, making it highly effective for building back width and thickness. The specialized grip allows for a more natural hand position, which helps isolate the back muscles while minimizing bicep and wrist strain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach the Mag Grip handle to the lat pulldown cable and adjust the thigh pads so your legs are securely locked in.
- Reach up and grasp the handles; the ergonomic design allows your palms to rest naturally in the grooves without needing a tight grip.
- Sit down, tucking your knees firmly under the pads, and keep your feet flat on the floor with a very slight lean back in your torso.
How to do it
- Exhale as you pull the handle down toward your upper chest by driving your elbows down and slightly back.
- Squeeze your shoulder blades together at the bottom of the movement, ensuring the bar reaches just above your collarbone.
- Inhale as you slowly return the weight to the starting position, maintaining control as your lats fully stretch.
- Follow a controlled tempo, taking roughly 2 seconds to pull down and 2-3 seconds to return to the top.
Form checklist
- Keep your chest lifted toward the ceiling throughout the entire set.
- Avoid using momentum or swinging your torso to pull the weight down.
- Ensure your elbows stay in line with your torso rather than flaring excessively outward.
- Keep your shoulders depressed and away from your ears, even at the top of the movement.
Pro tips
- Focus on 'hooking' the handles with your fingers rather than squeezing with your palms to further reduce forearm involvement.
- Imagine pulling your elbows into your back pockets to maximize the mind-muscle connection with your lower lats.
Make it harder
- Add a 3-second isometric hold at the bottom of each rep to increase time under tension in the peak contraction.
- Slow the eccentric (upward) phase to 4-5 seconds to maximize muscle fiber breakdown.
Frequently asked
- What muscles does the cable lateral pulldown with mag grip work?
- The cable lateral pulldown with mag grip primarily targets the lats, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable lateral pulldown with mag grip?
- The cable lateral pulldown with mag grip uses cable.
- Is the cable lateral pulldown with mag grip good for beginners?
- Yes. The cable lateral pulldown with mag grip is a beginner-friendly movement and a strong foundation to build on.