Back · Cable
Pro Lat Bar Cable Pulldown
How to do the pro lat bar cable pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Attach a pro lat bar to a high pulley and sit at the machine with your thighs secured under the pad. Grip the bar wider than shoulder width and pull it down to your upper chest while squeezing your shoulder blades together. Return slowly to a full stretch overhead.
- 1Lats contracting as you draw the bar toward your chest
- 2Shoulder blades depressed and squeezed at the bottom
- 3A controlled stretch in your back on the way up
Common mistakes
- Leaning too far back or using momentum to pull the bar down
- Shrugging the shoulders up toward your ears
- Pulling with the biceps alone instead of the back
Muscles worked
The pro lat bar cable pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the pro lat bar cable 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.