Back · Cable
Cable Bar Lateral Pulldown
How to do the cable bar lateral pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Sit at a cable pulldown station and grip a straight bar with a wide overhand grip, securing your thighs under the pad. Pull the bar down to your upper chest by driving your elbows down and squeezing your lats, then let it rise under control to a full stretch.
- 1Feel your lats pulling the bar down to your chest
- 2Drive your elbows down toward your sides
- 3Squeeze your shoulder blades together at the bottom
Common mistakes
- Don't lean back and heave the bar with your body
- Avoid shrugging your shoulders up toward your ears
- Don't let the bar snap up and yank your arms
Muscles worked
The cable bar lateral pulldown mainly works the lats, with the biceps, mid traps, rear delts, forearms, and lower traps assisting.
- LatsPrimary
- BicepsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower TrapsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the cable bar lateral pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.