Lat Pulldown (Cable)
A popular back exercise performed on a cable machine, targeting the latissimus dorsi muscles. It's effective for building back thickness and width.
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Lat Pulldown (Cable)
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Step-by-Step Instructions
1. Setup
Adjust the seat height so your knees are slightly bent and your feet are flat on the floor. Grip the lat pulldown bar with an overhand grip, slightly wider than shoulder-width apart.
- Ensure a comfortable and stable seating position
- Maintain a neutral spine
2. Initiate Pulldown
Keeping your back straight and core engaged, pull the bar down towards your upper abdomen, slightly below your chest. Your elbows should remain close to your body.
- Use a controlled and deliberate movement
- Focus on squeezing your shoulder blades together at the bottom
3. Controlled Descent
Slowly return the bar to the starting position, extending your arms fully while maintaining control. Do not allow the weight to drop.
- Keep tension on the muscles throughout the movement
- Avoid jerky movements
4. Repeat
Continue performing reps with controlled movement, maintaining proper form and focus on muscle activation
- Focus on maintaining a steady tempo
- Adjust the weight accordingly
5. Breathing
Exhale during the concentric phase (pulling down the bar) and inhale during the eccentric phase (returning the bar to the starting position).
- Controlled breathing helps maintain better form and stability
- Avoid holding your breath
Form Tips
✓Maintain a Straight Back
Avoid arching your back or rounding your shoulders. Keep your spine neutral throughout the exercise.
✓Engage Your Core
Actively engage your core muscles to stabilize your body and prevent unnecessary movement.
✓Controlled Movement
Avoid using momentum to lift the weight. Perform each repetition slowly and deliberately.
✓Full Range of Motion
Fully extend your arms at the top and pull the bar down to your upper abdomen. Avoid short reps.
Common Mistakes
Using too much weight
Reduce the weight to a level that allows you to maintain good form throughout the entire set.
Swinging the weight
Focus on controlled movements and avoid using momentum to lift the weight.
Rounding the back
Maintain a neutral spine by engaging your core muscles.
Not pulling the bar down far enough
Aim to pull the bar down to your upper abdomen.
Using a too narrow grip
Use a grip slightly wider than shoulder-width apart.
Alternative Exercises
- Wide Grip
- Close Grip
- Narrow Grip
- Reverse Grip
- Underhand Grip
- Neutral Grip
- Behind the Neck
- In Front of Neck
Complementary Exercises
- Barbell Rows
- T-Bar Rows
- Seated Cable Rows
- Dumbbell Rows
- Pull-ups
- Chin-ups
