How to perform Cable Lat Pulldown with proper form
Setup
- Seating Position: Sit at the cable machine with your thighs under the pad. Adjust the pad so it's snug against your legs.
- Grip: Reach for the bar with a wide grip, palms facing forward (overhand grip).
Execution
- Starting Position: Begin with your arms fully extended and back straight. Engage your core.
- Pull Down: Exhale and pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together.
- Elbows: Keep your elbows pointed down and back, avoiding flaring them out to the sides.
- Pause: Briefly pause at the bottom of the movement, feeling the contraction in your lats.
- Return: Inhale as you slowly return the bar to the starting position, fully extending your arms without letting the weight stack touch.
Tips
- Maintain a straight back throughout the movement to prevent strain.
- Control the weight; avoid using momentum.
- Keep your head neutral; avoid leaning back excessively.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms