About this exercise
The cable standing lat pushdown is an excellent exercise for targeting the latissimus dorsi muscles in the back, helping to build strength and improve muscle definition.
Cable standing lat pushdown
Step by step instructions, muscle activation and variants for the Cable standing lat pushdown.
EasyMiddle back
How to Perform
- Attach a straight or EZ-bar to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart and grasp the bar with an overhand grip, hands shoulder-width apart.
- Step back slightly and bend your knees slightly, leaning forward at the waist.
- With your arms fully extended and your core engaged, pull the bar down towards your thighs, keeping your elbows slightly bent.
- Squeeze your lats at the bottom of the movement.
- Slowly return the bar to the starting position, maintaining control throughout the exercise.
- Repeat the movement, focusing on using your lats to perform the exercise.
Muscle Activation
Primary
Middle back
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Cable standing lat pushdown
The Cable standing lat pushdown 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.