Cable Lat Pulldown

How to perform it

1. 1Preparation and positioning. Grip the bar standing, then sit and secure your thighs under the pad. Feet flat; torso upright to slightly leaned back, ribs over pelvis.
2. 2Starting position. Arms extended, shoulder blades controlled and rotated upward; the stack slightly lifted. No passive, painful hanging.
3. 3Concentric phase. Pull the elbows down and out to the sides, bringing the bar to the upper chest. The torso stays roughly still — no hip/back jerk. Wrists neutral.
4. 4End position / lockout. The bar reaches a defined chest height, elbows under/slightly behind the hands. No forced, extreme shoulder-blade retraction.
5. 5Eccentric phase. Extend the arms over 2–3 seconds, letting the shoulder blades rotate upward under control. Don't let the stack bang.
6. 6Breathing and bracing. Exhale on the pull, inhale on the controlled return; a moderate brace.
7. 7Valid rep. The same torso/grip position, a full individual range of motion, the stack staying under tension, no momentum, and a controlled return.

Common mistakes

• Pulling behind the neck

  Fix: Pull to the upper chest instead — no real advantage to the behind-the-neck position.

• Leaning back heavily

  Fix: Reduce the load; keep the chest up but the torso still.

• Arms-only pulling

  Fix: "Elbows to hips" to bring the shoulder into the movement.

• The stack banging

  Fix: Drop 1–2 plates and slow down.

Safety

• Shoulder: an overhead position — use a neutral grip or a cleared range of motion if symptomatic.
• Spine: torso posture matters — use back support and avoid momentum.
• Reduced bone density: pulling load and stack handling — get professional clearance.

Progressions & alternatives

• regressionCable Lat Pulldown with less weight, same machine— Same technique, just a lighter load.
• progressionBand-assisted Pull-up— Transfers toward a bodyweight/hanging pull, once overhead position and grip are safe.
• alternativePull-up— Relative pulling strength in a closed chain, depending on goal or preference.
• prerequisitePull-up— Builds absolute pulling strength — no automatic 1:1 transfer either way.