Cable Standing Lat Pushdown

An isolation exercise for the latissimus dorsi. It builds back width and improves the mind-muscle connection for pulling movements.

Exercise Details

Level: Beginner
Body Area: upper
Type: push

Required Equipment

Cable Machine with Rope Attachment

Target Muscle Groups

Primary

Back

Secondary

Shoulders

Setup

Stand facing a high pulley. Hold a straight bar with a pronated grip at shoulder width. Keep your arms nearly straight with a slight elbow bend.

Instructions

1. Push the bar down to your thighs using your lats.
2. Squeeze your shoulder blades down and back.
3. Slowly return the bar to eye level.
4. Maintain a stable, slightly leaned-forward torso.
5. Keep your core tight.

Common Mistakes

1. Bending the elbows (making it a tricep pushdown).
2. Shrugging the shoulders.
3. Using momentum.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.