Back · Cable
Cable Standing Lat Pulldown
How to do the cable standing lat 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
Set a cable pulley overhead and grip the bar or handles with arms extended while standing tall, hips hinged slightly back. Pull the handle down toward your upper chest by driving your elbows down and back, then return under control to a full overhead stretch.
- 1Feel a strong lat squeeze under the armpits as you pull down
- 2Keep your shoulders down and drive your elbows toward your hips
- 3Let the biceps and mid-back assist while the lats lead
Common mistakes
- Avoid shrugging your shoulders up toward your ears
- Do not lean way back and turn it into a row
- Do not yank with momentum; control the cable on the way up
Muscles worked
The cable standing lat 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
- Lower BackMinor
- Lower AbsMinor
Kovo programs the cable standing lat 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.