Back · Cable machine

Cable Lateral Pulldown with Mag Grip

The cable lateral pulldown with a Mag grip is a vertical pulling exercise designed to target the latissimus dorsi while minimizing forearm fatigue. It suits lifters of all experience levels and fits well as a primary or secondary builder in an upper-body or back-focused session.

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

How to do it

Sit at a lat pulldown machine with a mag grip (neutral grip) attachment.
Grab the handles with palms facing each other.
Pull the handles down toward your upper chest, driving your elbows down and back.
Squeeze your lats at the bottom of the movement.
Keep your chest up and avoid leaning back excessively.
Slowly return to the starting position with control.

Common mistakes

Leaning back excessively turns the vertical pull into a row and diverts tension away from the lats toward the upper back.
Pulling through the hands and biceps rather than driving the elbows downward limits back activation and prematurely tires the arms.
Allowing the weight stack to pull you up rapidly without controlling the eccentric phase places undue stress on the shoulder joints.

Tips

Drive your elbows straight down toward your hips to maximize lat contraction at the bottom.
Firmly lock your thighs under the support pads before initiating the pull to prevent momentum.
Keep your chest lifted slightly toward the cable attachment throughout the entire range of motion.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest between sets to target muscle hypertrophy.

Muscles worked

Cable Lateral Pulldown with Mag Grip: 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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On a computer? Point your phone's camera here to get the app.

Questions

Why choose a Mag grip attachment over a traditional lat bar?

The ergonomic neutral hand position takes stress off the wrists and forearms, allowing you to establish a stronger mind-muscle connection with the lats.

What should you do if this exercise causes shoulder pain?

Stop the set immediately, adjust your grip angle or reduce the load, and consult a qualified specialist if the pain persists.

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