PlanWorkouts

Exercise 2330 · REF LEprlgG

Cable Lat Pulldown Full Range Of Motion exercise animation

Cable Lat Pulldown Full Range Of Motion

Category
Back
Equipment
Cable
Target
Lats

For anyone who can't yet do a strict pull-up, the lat pulldown is the closest machine equivalent — same pulling pattern, same target muscles, just with the weight dialed in instead of fixed at bodyweight. Taking it through a genuinely full range of motion, arms fully extended at the top, is what separates a useful set from a half-rep one. It's one of the more reliable ways to build toward a first real pull-up.

How to Do the Cable Lat Pulldown Full Range Of Motion

  1. Sit on the lat pulldown machine with your knees positioned under the pads.
  2. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
  4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

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