Which muscles does the lat pulldown (cable) work?

The lat pulldown (cable) mainly works your lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the lat pulldown (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Lat Pulldown (Cable): how to do it and muscles worked

The lat pulldown (cable) mainly works your lats, with help from your biceps. You need a cable machine.

Muscles worked

Main

Lats

Helping

Biceps

How to do the lat pulldown (cable)

1
Sit at the lat pulldown station and adjust the thigh pad so your legs are secure. Grab the bar slightly wider than shoulders with an overhand grip and lean back slightly.
2
Pull the bar down to your upper chest, driving your elbows down and back and squeezing your lats. Raise the bar slowly until your arms are straight.
3
Breathe out as you pull and in as you return, taking about three seconds on the way up. Keep your chest up.

Form tip: Do not lean far back or yank the bar with momentum; pull to your chest, never behind your neck.

Common questions

Which muscles does the lat pulldown (cable) work?: The lat pulldown (cable) mainly works your lats. It also involves your biceps.
What equipment do I need for the lat pulldown (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the lat pulldown (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.