PlanWorkouts

Back Exercise · Cable

Cable Bar Lateral Pulldown exercise animation

Cable Bar Lateral Pulldown

Category
Back
Equipment
Cable
Target
Lats

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

  1. Set the cable pulley to a high position and attach a straight bar.
  2. Sit facing the cable machine with your feet flat on the floor and your knees slightly bent.
  3. Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Lean back slightly, keeping your chest lifted and a slight arch in your lower back.
  5. Pull the bar down toward your chest, leading with your elbows and squeezing your shoulder blades together.
  6. Pause briefly at the bottom of the movement, then slowly return the bar to the starting position.
  7. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the lats.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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 Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Bar Lateral Pulldown work?
The Cable Bar Lateral Pulldown primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Cable Bar Lateral Pulldown?
The Cable Bar Lateral Pulldown is done with a cable.
What's a good alternative to the Cable Bar Lateral Pulldown?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.