PlanWorkouts

Exercise 0197 · REF qdRxqCj

Cable Pulldown (pro Lat Bar) exercise animation

Cable Pulldown (pro Lat Bar)

Category
Back
Equipment
Cable
Target
Lats

Using a pro lat bar — the slightly angled, contoured grip — changes wrist positioning on the pulldown just enough to feel more comfortable for lifters whose shoulders don't love a completely straight bar. The muscles worked don't change from a standard pulldown; this is mostly a comfort and leverage adjustment. It's worth trying if a regular straight bar ever causes wrist or elbow discomfort during the pull.

How to Do the Cable Pulldown (pro Lat Bar)

  1. Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
  2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Sit down and lean back slightly, keeping your chest up and your back straight.
  4. Pull the bar down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Pulldown (pro Lat Bar) primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

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