Cable Bar Lateral Pulldown

Setup

1. 01Attach a wide lat bar to the high pulley and set the thigh pad to lock the legs down.
2. 02Grip the bar wider than shoulder width with an overhand grip.
3. 03Sit down with the arms extended overhead and thighs secured under the pad.
4. 04Lean the torso back slightly and lift the chest.

Execution

1. 01Pull the bar down toward the upper chest by driving the elbows down and back.
2. 02Keep the chest tall as the bar approaches the collarbones.
3. 03Squeeze the lats hard at the bottom for a beat.
4. 04Return the bar under control until the arms are fully extended and the shoulder blades rise.

Checkpoints

• -Elbows track down toward the hips, not backward behind the body.
• -Torso angle stays constant instead of rocking with each rep.
• -Bar touches or nearly touches the upper chest on every rep.
• -Full stretch at the top with the arms straight.

Common mistakes

• -Swinging the torso to heave the weight down.
• -Pulling the bar behind the neck with a rounded posture.
• -Stopping the rep at chin height instead of the upper chest.
• -Gripping so hard the forearms and biceps take over.