cable lat pulldown full range of motion: technique and muscles worked

Animated demonstration of cable lat pulldown full range of motion

How to do this exercise

Step:1 Sit on the lat pulldown machine with your knees positioned under the pads.
Step:2 Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
Step:3 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
Step:4 Pull the bar down towards your upper chest, squeezing your shoulder blades together.
Step:5 Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Row machine Cable machine
Body part: Back
Target muscle: Latissimus dorsi
Secondary muscle: Biceps Trapezius Rhomboids Posterior deltoid

Hypertrophy grade

Good8 / 10

Nemeo’s take

This exercise is a sophisticated variation for isolating and sculpting the back. By crossing the cables, you modify the angle of traction compared to a classic pull, which allows you to use the latissimus dorsi with a unique lateral stretch. It is the “big brother” of precision: the converging downward trajectory of the arms maximizes the contraction of the lower fibers of the back and the stabilizing muscles of the scapula. This variation is excellent for those looking to improve the brain-muscle connection and back symmetry.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable lat pulldown full range of motion

How to do this exercise

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