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Exercise

Cable Bar Lateral Pulldown

The Cable Bar Lateral Pulldown is a back exercise that targets the lats and upper back, building pulling strength with controlled cable resistance.

Strength exercises

Bodybuilding exercises

Back

Shoulders

Cable

Fatigue level

Low 2/3 High

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The Cable Bar Lateral Pulldown is a popular pulling exercise used to strengthen the back while also engaging the shoulders and arms. Because it’s performed on a cable machine, the movement stays smooth and controlled from start to finish.

By pulling the bar down toward your upper chest while keeping your torso steady, this exercise helps you develop strong, balanced pulling mechanics. The consistent resistance makes it easier to focus on proper form and muscle control.

The Cable Bar Lateral Pulldown is ideal for building back width, improving posture, and preparing for more advanced pulling movements like pull-ups. It fits well into strength, muscle-building, and general fitness routines.

How to Perform the Cable Bar Lateral Pulldown

Sit on the cable pulldown bench facing the machine, adjusting the seat height so your thighs fit comfortably under the knee pads.
Grasp the bar with a wide overhand grip (hands wider than shoulder-width apart), keeping your wrists straight and palms facing forward.
Start with your arms fully extended upward, creating a slight stretch in your lats while maintaining an upright torso with your chest up and shoulders back.
Breathe in deeply and engage your core muscles to stabilize your spine.
Pull the bar down toward your upper chest by driving your elbows down and slightly back, exhaling as you perform the pulling motion.
Continue the downward motion until the bar reaches approximately chin level, keeping your torso upright without leaning back to assist the movement.
Hold the contracted position briefly, focusing on squeezing your lats and keeping tension in your back muscles.
Slowly return the bar to the starting position by extending your arms in a controlled manner while inhaling, maintaining tension throughout the movement.

Important information

Avoid using momentum or swinging your torso backward to complete the movement, as this reduces effectiveness and increases injury risk.
Keep your chest up and shoulders pulled back throughout the exercise to maintain proper form and target the correct muscles.
Focus on pulling with your elbows rather than your hands to maximize lat engagement and minimize bicep dominance.
If you experience shoulder discomfort, try adjusting your grip width or consulting with a fitness professional about your form.

FAQ - Cable Bar Lateral Pulldown

What muscles does the Cable Bar Lateral Pulldown primarily target?

The Cable Bar Lateral Pulldown primarily targets the latissimus dorsi (lats) with significant engagement of the side deltoids as synergists. Your rhomboids, trapezius, and core muscles also work as stabilizers throughout the movement.

How does this exercise differ from traditional lat pulldowns?

Unlike traditional pulldowns, the Cable Bar Lateral Pulldown emphasizes lateral engagement with a wider grip and more horizontal pulling angle. This creates exceptional tension across the outer lats that contribute to the V-taper physique, while also recruiting the side delts more intensively.

How often should I include Cable Bar Lateral Pulldowns in my routine?

Incorporate this exercise 1-2 times weekly within your back or pull workouts, allowing 48-72 hours for recovery between sessions. As an intermediate movement, it works best when programmed alongside fundamental exercises like rows and traditional pulldowns.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How can I modify this exercise to make it easier or more challenging?

For an easier version, place your feet wider apart on the ball or position the ball closer to your body. To increase difficulty, try performing the movement with one leg raised, holding a weight across your hips, or increasing time under tension by slowing down the movement.

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Primary Muscles

Lats

Secondary Muscles

Biceps

Muscle Groups

Back Shoulders

Mechanic

Isolation

Risk Areas

Side Delts

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