Lat Pulldown (Cable)
Complete guide to Lat Pulldown (Cable). Learn proper form, technique, and execution. Targets Back — Lats, Middle Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Lat Pulldown (Cable)
Attach a wide bar to the high pulley of a cable machine and sit on the seat with your thighs under the pads.
Grab the bar with a wide overhand grip and sit tall with your back slightly arched.
Extend your arms fully and let your lats stretch at the top.
Bring your shoulders back, engage your abs, and take a breath.
Pull the bar down toward your upper chest by driving your elbows down and back, squeezing your lats at the bottom and exhale.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |