Library / Lats
Cable Bar Lateral Pulldown
Cable · Vertical Pull · Compound
Lats BicepsRhomboidsRear Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoid
- Equipment
- Cable
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Sit in the lat pulldown station and secure your thighs firmly under the padded rollers.
- Grip the bar slightly wider than shoulder width and lean back 10 to 15 degrees.
- Initiate the pull by drawing your shoulder blades down, then pulling the bar smoothly to your upper chest.
- Pause for a peak lat squeeze, then control the bar back to the top over 3 seconds to full extension.
Joint & safety considerations
No specific joint contraindications are flagged for Cable Bar Lateral Pulldown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Parallel Close Grip Pull Up | Machine swap | Machine |
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Assisted Pull Up | Machine swap | Machine |
| Butterfly Pull-Up | Bodyweight swap | Bodyweight |
| Jumping Pull Up | Bodyweight swap | Bodyweight |
| Lever Cross Lat Pulldown | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.