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Lat Pulldown / Seated Cable Row

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Lat Pulldown / Seated Cable Row
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Lat Pulldown
Primary muscle • Lats • Beginner
3×10–12
How to do it
  1. Sit, thighs under pad, grip bar wide overhand.
  2. Lean slightly back, chest tall, pull bar to upper chest.
  3. Lead with elbows, squeeze lats at bottom.
  4. Return with control to full arm extension.
Breathing: Exhale on pull, inhale up.
Tip: Do not pull behind neck.
Avoid: Using body swing to cheat
Seated Cable Row
Primary muscle • Middle Back • Beginner
3×10–12
How to do it
  1. Sit with feet on platform, knees soft, grab V-handle.
  2. Sit tall, pull handle to lower ribs, elbows driving back.
  3. Squeeze shoulder blades together 1s.
  4. Extend arms slowly without rounding back.
Breathing: Exhale pull, inhale extend.
Tip: Keep chest up; torso stays nearly vertical.
Avoid: Rounding lower back at the catch
Wide-Grip Lat Pulldown
Primary muscle • Lats • Beginner
3×10–12
How to do it
  1. Sit with thighs under pad, grip bar wide overhand.
  2. Lean slightly back, chest tall, pull bar to upper chest.
  3. Lead with elbows, squeeze lats at bottom.
  4. Return with control to full arm extension.
Breathing: Exhale on pull, inhale up.
Tip: Wide grip emphasizes outer lats.
Avoid: Pulling behind neck • Using body swing to cheat
Close-Grip Lat Pulldown
Primary muscle • Lats • Beginner
3×10–12
How to do it
  1. Sit with thighs under pad, grip narrow handle palms facing each other.
  2. Lean slightly back, pull handle to upper chest.
  3. Squeeze lats at bottom, elbows driving down.
  4. Return slowly to full extension.
Breathing: Exhale on pull, inhale up.
Tip: Close grip biases inner lats and biceps.
Avoid: Leaning too far back
Straight-Arm Pulldown
Primary muscle • Lats • Intermediate
3×12–15
How to do it
  1. Stand facing high pulley, arms extended overhead.
  2. Keep arms straight, pull bar down to thighs.
  3. Squeeze lats at the bottom for 1s.
  4. Return slowly without bending elbows.
Breathing: Exhale on pull, inhale return.
Tip: Great lat isolation; keep elbows locked.
Avoid: Bending elbows to turn into a tricep pushdown
Machine Details
  • Equipment: Lat Pulldown / Seated Cable Row
  • Type: Cable / Dual-Function
  • Difficulty: Beginner — Intermediate
  • Focus Muscles: Back (Lats, Rhomboids)
  • Auxiliary Muscles: Biceps, Rear Delts
Quick Tips
  1. Keep chest up and core engaged.
  2. Pull with your back, not your arms.
  3. Control the weight on the way back up.
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