Back · Cable
Cable Lat Pulldown Full Range of Motion
How to do the cable lat pulldown full range of motion, 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 lat pulldown station and grip the bar slightly wider than shoulder width. Let your arms fully extend overhead to feel a stretch in your lats, then pull the bar down to the top of your chest by driving your elbows down and back. Control the bar all the way back to full extension on every rep.
- 1Feel your lats stretch at the top and contract as you pull down
- 2Drive your elbows down toward your hips, not just your hands
- 3Keep your chest tall and shoulder blades pulling down and back
Common mistakes
- Don't lean back excessively or heave with momentum
- Avoid shrugging your shoulders up toward your ears
- Don't stop short of full arm extension at the top
Muscles worked
The cable lat pulldown full range of motion mainly works the lats, with the biceps, lower traps, rear delts, forearms, and mid traps assisting.
- LatsPrimary
- BicepsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cable lat pulldown full range of motion 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.