Cable Lat Pulldown

oec:cable-lat-pulldown

A seated compound vertical pull using a cable machine to strengthen the back and elbow flexors.

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Also called: lat pulldown, lat pull down, pulldown, straight back lat pulldown, Lat Pull Down (Straight Back)

How to do it

Adjust the thigh pads so your legs are firmly secured with feet flat on the floor.
Grasp the wide lat pulldown bar with an overhand grip outside shoulder width.
Sit down under the pads, extending your arms fully while keeping your torso upright with a slight natural arch in the upper spine.

Depress your scapulae and pull the bar downward toward your upper chest by driving your elbows down and back.
Pause briefly when the bar reaches collarbone level while maintaining an upright, non-swaying torso.
Slowly raise the bar under control until your arms are fully extended and your lats are gently stretched at the top.

Inhale during the setup and as the weight returns overhead; exhale as you pull the bar down toward your chest.

Swinging the torso backward to use momentum.: Keep your torso nearly upright with only a slight backward lean of 10 to 15 degrees throughout the set.
Pulling behind the neck.: Always pull the bar down to the upper chest to prevent excessive stress on the cervical spine and shoulders.
Cutting the eccentric phase short.: Allow your arms to reach full overhead extension between reps for a full lat stretch.

Ensure the thigh support is locked securely to prevent being lifted off the seat by heavy loads.

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