The cable lat pulldown is an effective accessory exercise that develops your lats, rear deltoids, biceps, and forearms. Similar to pull-ups, lat pulldowns train the same muscles through a similar range of motion. The only difference is, using a lat pulldown machine allows you to adjust the load based on your strength. As a result, you can vary the intensity, maintain proper technique, and develop your strength. Thanks to the movement pattern, lat pulldowns emphasize our latissimus dorsi, the largest muscle in the upper body. Developing the lats is vital for back width, upper body strength, and athleticism. The lats contribute to numerous arm movements, including shoulder extension and arm adduction. Steps Adjust the knee pad on the machine to be right against your thighs without placing too much pressure on them. Adjust the pin to a weight you can comfortably lift for required repetitions. Stand up and grab the handles with slightly wider than shoulder-width overhand grip. Sit down and secure your legs underneath the pad. With your arms extended and holding the handles firmly, bring your shoulders back and down. Take a breath and pull the weight down through your elbows. Think of your hands as mere hooks for the weight – this will help with back activation. As you pull the weight down, make sure that your elbows remain tucked in and in line with your torso; avoid having them flare out and back behind your body. Pull the weight to your upper chest, hold the contraction for a moment and, as you exhale, extend your arms until your elbows are straight.

Start from a tall kneeling position. when your stable push the cable or band away from your chest. Transition from a tall kneeling position to standing by lifting the inside leg to a half knell position, then the outside leg to a standing position, bringing the inside leg to standing, whilst continuing to hold the cable away from your chest. finish the move by lowering one knee at a time to the ground continuing to hold cable away from your chest the cable is away from your chest. When you’re stable in your tall kneeling position, continue with required reps.