How to do the cable lat pulldown

Step by step

1. Adjust the knee pad on the machine to be right against your thighs.
2. Select a weight you can lift for at least ten smooth reps.
3. Grab the bar with your hands slightly wider than shoulder-width apart. Your palms should face forward.
4. Sit down and secure your legs underneath the pad.
5. With your arms extended, bring your shoulders back and down.
6. Take a breath and pull the weight down through your elbows. As you pull, keep your elbows tucked and in line with your torso. Breathe out.
7. Hold for a moment and extend your arms fully as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the cable lat pulldown

• Upper / Lower Strength3 × 10
• Full Body Beginner3 × 10
• Bro Split3 × 10
• PPL Advanced4 × 12
• 6-Week Mass Builder3 × 12
• 8-Week Upper Body Emphasis3 × 12
• 6-Week Shred3 × 15
• 6-Week Chest Focus3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.