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Lats · Intermediate

Cable Chest Supported Lat Pulldown

Vertical pulling drill building back and arm strength through full control.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench facing the cable, lie chest-down, and grasp the overhead attachment with your arms extended.
  2. 02Keep your chest supported, neck neutral, and shoulders drawn away from your ears.
  3. 03Pull the attachment toward the upper bench or chest by driving your elbows down beside your ribs.
  4. 04Pause when your lats contract without lifting your torso or forcing your elbows behind your body.
  5. 05Allow your arms to extend overhead slowly while maintaining contact with the bench.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Bar Supine Close Grip PulldownRelated variationLat Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell PulloverComparable substitute90 Degree Iso Chin UpComparable substituteChest-Supported Dumbbell RowComparable substituteClose-Grip Pull-Up

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