Back Exercise · Cable
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Cable Bar Lateral Pulldown is a compound back movement designed to train the Lats with direct engagement of the Rhomboids, Rear Deltoids.
Vertical plane shoulder adduction and scapular depression. Targets the latissimus dorsi from overhead stretch down to peak lat contraction. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Pulling a straight bar down instead of a wide lat bar changes the hand path enough to bias the lats slightly differently than a standard pulldown, with the biceps chipping in more as the bar approaches the chest. It's a good option when the wide bar is taken or when elbow position feels more natural narrow. Leaning back too far turns this into a row — keeping the torso mostly upright keeps it a true pulldown.
How to Do the Cable Bar Lateral Pulldown
- Set the cable pulley to a high position and attach a straight bar.
- Sit facing the cable machine with your feet flat on the floor and your knees slightly bent.
- Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly, keeping your chest lifted and a slight arch in your lower back.
- Pull the bar down toward your chest, leading with your elbows and squeezing your shoulder blades together.
- Pause briefly at the bottom of the movement, then slowly return the bar to the starting position.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the lats.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Vertical plane shoulder adduction and scapular depression. Targets the latissimus dorsi from overhead stretch down to peak lat contraction.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Backward Lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.
- Initiating with Arms Instead of Scapulae: Yanking with the biceps before depressing and setting the shoulder blades reduces latissimus fiber recruitment.
- Pulling Behind the Neck: Forcing the bar behind the neck places the glenohumeral joint into extreme external rotation and horizontal abduction under load.
Proper Breathing Patterns & Core Engagement
Inhale deeply at full arm extension. Pull chest up toward handles/bar while exhaling on the downward pull.
Add the Cable Bar Lateral Pulldown to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Avoid behind-the-neck pulldowns if you experience shoulder instability or cervical strain; always pull to the upper chest. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Back exercises category.
Muscles Worked
The Cable Bar Lateral Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
Equipment Alternatives
Don't have cable? These target the same lats with different equipment.
FAQ
- What muscles does the Cable Bar Lateral Pulldown work?
- The Cable Bar Lateral Pulldown primarily targets the lats as the primary agonist. Synergist assistance is provided by the biceps along with the rhomboids, rear deltoids. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Cable Bar Lateral Pulldown?
- The Cable Bar Lateral Pulldown is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Cable Bar Lateral Pulldown?
- The most frequent error is excessive backward lean: Leaning back past 30 degrees turns a vertical lat pulldown into a horizontal row, shifting work from the lats to the mid-traps and rhomboids.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Cable Bar Lateral Pulldown?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Cable Bar Lateral Pulldown?
- If you don't have access to a cable, the Back Pec Stretch targets the same lats using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.