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Back · Cable
Cable Bar Lateral Pulldown
Cable Bar Lateral Pulldown is a beginner compound strength exercise that works the lats (back), with the biceps, upper back and lower back assisting. It needs a cable and a pull-up bar. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Biceps · Biceps Brachii
- Upper Back · Rhomboids
- Lower Back · Erector Spinae
How to do Cable Bar Lateral Pulldown
- Sit at a cable pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with a wide overhand grip, your arms fully extended overhead.
- Lean back slightly, keeping your back straight and core engaged.
- Pull the bar down towards your upper chest, bringing your elbows down and back.
- Slowly return the bar to the starting position with your arms fully extended overhead. Repeat the movement for the desired number of repetitions.
Form tips
- Avoid using momentum; perform the movement slowly and with control.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- Focus on the contraction of your back muscles as you pull the bar down.
Cable Bar Lateral Pulldown alternatives
More lats exercises
Cable Bar Lateral Pulldown FAQ
What muscles does Cable Bar Lateral Pulldown work?
Cable Bar Lateral Pulldown mainly works the lats in the back (Latissimus Dorsi and Teres Major). The biceps, upper back and lower back work as secondary muscles.
What equipment do you need for Cable Bar Lateral Pulldown?
You need a cable and a pull-up bar.
How many sets and reps of Cable Bar Lateral Pulldown should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Bar Lateral Pulldown good for beginners?
Yes. Cable Bar Lateral Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Bar Lateral Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Bar Lateral Pulldown?
Other exercises for the lats include Band Kneeling Lat Pulldown, Band Fixed Back Underhand Pulldown, Resistance Band Cross Body Single Straight Arm Supinated Pulldown and Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown.
For developers
Use Cable Bar Lateral Pulldown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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