Cable Lat Pulldown
Back · Cable · Beginner
Also known as: cable pulldown, cable pull down, cable pull-down.
How to do it
- Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- Sit on the seat with your back straight and your feet flat on the ground.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and engage your core.
- Pull the cable bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Biceps, Forearms
Is your Cable Lat Pulldown good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 44 kg |
| Novice | 52.5 kg |
| Intermediate | 61 kg |
| Advanced | 71 kg |
| Expert | 81 kg |
| Veteran | 92.5 kg |
| Elite | 104 kg |
| Master | 116 kg |
| Apex | 128 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Lat Pulldown.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Lat Pulldown rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your lats.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Lat Pulldown FAQ
What muscles does the Cable Lat Pulldown work?
The primary target is lats. It also involves biceps, forearms while you keep the movement controlled.
How many sets and reps should I do for the Cable Lat Pulldown?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Lat Pulldown strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
Is the Cable Lat Pulldown known by another name?
Yes. Common search variants include cable pulldown, cable pull down, cable pull-down. They refer to the same basic movement, although equipment setup can vary.
