Cable Bar Lateral Pulldown
Cable Bar Lateral Pulldown pairs unbroken cable tension with control through the whole range — a graduate-level take on the pattern.
How to do Cable Bar Lateral Pulldown
- Adjust the cable pulley to a high position and attach a straight bar.
- Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Cable Bar Lateral Pulldown Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Bar Lateral Pulldown Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Cable Bar Lateral Pulldown
Swap Cable Bar Lateral Pulldown For
Cable Bar Lateral Pulldown — Frequently Asked Questions
How do you do the Cable Bar Lateral Pulldown?
Adjust the cable pulley to a high position and attach a straight bar. Sit facing the cable machine with your feet flat on the ground and your knees slightly bent. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Bar Lateral Pulldown work?
The Cable Bar Lateral Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Bar Lateral Pulldown should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Bar Lateral Pulldown good for beginners?
Not usually. The Cable Bar Lateral Pulldown is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Bar Lateral Pulldown?
Try the One Arm Against Wall, Weighted Muscle Up (on Bar) or the Assisted Standing Chin-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
