Cable Lateral Pulldown - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Lateral Pulldown

Step by step instructions, muscle activation and variants for the Cable Lateral Pulldown.

MediumMiddle back

About this exercise

The cable lateral pulldown with rope attachment is a lat-focused pulling exercise that uses a rope handle on a high cable pulley to pull the weight diagonally downward and to the sides. The rope attachment allows the hands to separate at the bottom, increasing the range of motion and squeeze of the lats.

How to Perform

  • Attach a rope handle to a high cable pulley on a lat pulldown machine and sit down, securing your thighs under the pads
  • Grasp both ends of the rope with palms facing each other and arms extended overhead
  • Initiate the pull by depressing your shoulder blades and driving your elbows down and out to your sides
  • Pull the rope down until your elbows pass shoulder level, separating your hands slightly at the bottom
  • Squeeze your lats at the end of the movement, then slowly extend your arms back to the start

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Cable Lateral Pulldown

The Cable Lateral Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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