Back · Cable machine

Cable Lat Pulldown Full Range Of Motion

The cable lat pulldown full range of motion is a compound pulling exercise targeting the latissimus dorsi, teres major, and biceps. It suits lifters of all experience levels and functions well as a primary or secondary movement in a back-focused session.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Sit at a lat pulldown machine and grab the bar with a wide overhand grip.
Start with your arms fully extended overhead, allowing your shoulder blades to elevate.
Pull the bar down to your upper chest, driving your elbows down and back.
Squeeze your lats at the bottom.
Return to the fully extended starting position with control.

Common mistakes

Leaning excessively backward turns the vertical pull into a row and shifts tension away from the lats.
Pulling primarily with the arms rather than driving the elbows down limits back engagement.
Cutting the range short at the top prevents the lats from experiencing a full stretch under load.

Tips

Allow your shoulder blades to elevate naturally at the top to achieve maximum stretch across the lats.
Focus on driving your elbows toward your hips rather than pulling the bar down with your hands.
Maintain a controlled eccentric phase instead of letting the cable stack pull your arms abruptly.

Sets and reps

For muscle hypertrophy, perform 3 to 4 sets of 8 to 12 controlled reps with 90 to 120 seconds of rest between sets.

Muscles worked

Cable Lat Pulldown Full Range Of Motion: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Can this exercise be replaced with pull-ups?

Yes, standard pull-ups target the same primary muscle groups and serve as an effective bodyweight alternative.

Is full overhead extension safe for the shoulders?

It is safe for healthy shoulders when performed under control, but if you experience pain or impingement, stop and consult a specialist.

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