Cable Standing Pulldown

A lat isolation exercise that builds back width and improves the mind-muscle connection. It emphasizes the lower lats through a controlled, sweeping vertical arc.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Cable Machine with Rope Attachment

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Stand facing the cable machine. Hold a straight bar or rope with a pronated grip. Step back slightly and lean forward with a neutral spine.

Instructions

1. Pull the bar down toward your thighs while keeping arms nearly straight.
2. Focus on driving with your elbows.
3. Squeeze your lats at the bottom.
4. Slowly return to the start.
5. Keep your core tight.

Common Mistakes

1. Bending the elbows too much.
2. Using momentum to swing.
3. Shrugging the shoulders at the top.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

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.

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.

Suspended Row

Beginner / Rings / Back / pull

A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.

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