Intermediate
CABLE BAR LATERAL PULLDOWN
Back
Body Part
Lats
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the cable pulley to a high position and attach a straight bar.
2
Step:2 Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
3
Step:3 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4
Step:4 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
5
Step:5 Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
6
Step:6 Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
