Back · Cable machine

Cable Parallel Grip Lat Pulldown on Floor

The cable parallel grip lat pulldown on the floor is a vertical pulling variation performed without thigh pads, challenging core stability alongside back strength. It primarily targets the latissimus dorsi, rhomboids, and biceps, serving as an effective accessory movement in back and upper-body workouts.

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

How to do it

Sit on the floor facing a cable machine with parallel grip handles attached.
Grab the handles with palms facing each other.
Pull the handles down towards your chest, driving your elbows down and back.
Squeeze your lats at the bottom.
Return to the starting position with control.

Common mistakes

Leaning too far back turns the movement into a horizontal row and reduces tension on the lats.
Lifting your hips off the floor due to excessive weight compromises spinal stability and strains the lower back.
Initiating the pull with your arms rather than driving the elbows downward limits recruitment of the back musculature.

Tips

Brace your core and dig your heels firmly into the floor to maintain a solid, stable base.
Focus on driving your elbows straight down toward your ribs while keeping your chest slightly lifted.
Control the eccentric phase on the way up to maintain constant cable tension and fully stretch the lats.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth, resting 60 to 90 seconds between sets.

Muscles worked

Cable Parallel Grip Lat Pulldown on Floor: 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

How does doing this on the floor differ from a traditional lat pulldown machine?

Without thigh pads to lock you in, your core must work significantly harder to keep your hips grounded, preventing momentum and cheating.

Is this exercise safe for the lower back?

It is safe when maintaining a braced, neutral spine, but if you experience any lower back pain, stop the exercise and consult a specialist.

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