Exercise guide
Cable Pulldown Pro Lat Bar
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound movement targets the latissimus dorsi and upper back to build width and strength while engaging the biceps and rear deltoids. The Pro Lat Bar's specific curvature allows for a more natural wrist position and optimal shoulder mechanics during the pull.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the thigh pads so your legs are locked firmly in place with feet flat on the floor.
- Grip the Pro Lat Bar at the angled ends using an overhand grip, slightly wider than shoulder-width.
- Sit down and secure your thighs under the pads, keeping your torso upright and chest lifted.
How to do it
- Exhale as you pull the bar down toward your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom of the movement for a brief pause.
- Inhale as you slowly return the bar to the starting position, allowing your lats to fully stretch.
- Maintain a controlled tempo, focusing on a slow and steady release of the weight.
Form checklist
- Keep your chest up and shoulders back throughout the entire movement.
- Avoid using momentum or leaning back excessively to pull the weight down.
- Ensure the bar travels toward your upper chest, not behind your neck.
- Keep your feet flat on the floor to maintain a stable base.
Pro tips
- Think of your hands as hooks; focus on pulling from the elbows to maximize lat engagement and minimize forearm fatigue.
- Initiate the movement by depressing your shoulder blades before you start bending your arms.
- Focus on the 'stretch' at the top of the movement to fully recruit the muscle fibers of the lats.
Make it harder
- Add a 3-second isometric hold at the bottom of each rep to increase time under tension.
- Implement a 4-second slow eccentric phase on the way back up to the starting position.
Frequently asked
- What muscles does the cable pulldown pro lat bar work?
- The cable pulldown pro lat bar primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable pulldown pro lat bar?
- The cable pulldown pro lat bar uses cable.
- Is the cable pulldown pro lat bar good for beginners?
- Yes. The cable pulldown pro lat bar is a beginner-friendly movement and a strong foundation to build on.