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Standing Cable Lat Pulldown

The standing cable lat pulldown is a pulling exercise that builds strength in the upper body. This compound movement targets the latissimus dorsi, biceps, and trapezius muscles.

Performing lat pulldowns using a standing position boosts back strength, improves posture, and intensifies core activation. Unlike traditional seated versions, the standing position introduces an additional challenge by engaging the core throughout the movement.  

Introducing these exercises into your workout routine enhances your overall fitness and strength. In this article, we take a look at the correct form, programming, and benefits in more detail. Let’s take a detailed look below!

How To Do

  1. Stand in front of a cable lat pulldown machine with your feet hip-width apart.
  2. While keeping a neutral back, slightly bend your knees and hinge at your hips so your glutes are slightly behind you. Keep your chest up with your head facing forward.
  3. Extend your arms forward and grip the straight bar. Use a double overhand grip, palms facing down. Your grip should be slightly wider than shoulder-width.
  4. Inhale and engage your core. Exhale and bring the bar straight back towards your chest. Maintain the same body position throughout.
  5. Pause briefly at the bottom position. Inhale and bring the bar back to the starting position under control.
  6. Repeat for the appropriate sets and reps.

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Tips From Expert

  • Activate the core muscles to stabilize the spine and maintain the correct body position.
  • Keep your chest up and head forward throughout the movement.
  • Maintain a controlled tempo to keep stability.
  • Maintain a neutral position in the spine to avoid stress on the lower back. 
  • Make sure you do not fully extend the elbows at the initial phase. Keeping the joints slightly bent will safeguard them.
  • Focus on contracting the lats before pulling to enhance the mind-muscle connection.
  • Perform the normal seated version of the lat pulldown before progressing to this variation. Ensuring proper form is essential to effectively target the correct muscles and maintain overall safety.
  • Before pulling the bar towards you, focus on contracting your lats as the primary movers. This helps to develop a better mind-muscle connection and improve performance.

Optimal Sets and Reps

It is important to adjust your routine based on your fitness goals to maximize exercise effectiveness. The table below outlines the reps and sets for various training styles.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–412–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Standing Cable Lat Pulldown

How to Put in Your Workout Split

The standing cable lat pulldown is a functional exercise that increases strength and enhances core stability. Adding this exercise to your workout split can greatly improve workout results by targeting the back muscles. It’s also great for enhancing overall muscle balance.

  • Upper Body Split — The standing cable lat pulldown can be incorporated into various upper body splits. A combination of biceps and back can be effective for balanced upper body development. Pair it with bicep curls and cable rows.
  • Back Day Split — Include the standing cable lat pulldown as one of your primary back exercises. Begin with compound movements like bent-over rows and deadlifts to target the lats from different angles. Follow with back extensions to enhance lower back activation and overall strength.
  • Full-Body Split —  Include the standing cable lat pulldown in this workout split. Utilize compound movements like squats and accessory movements like shoulder presses. Pair it with isolation exercises like calf raises which target the major muscle groups. 

Loading recommendations should be tailored to your fitness level and experience. The following guide defines your one-repetition maximum or 1RM as the maximum weight you can lift for a single repetition. Consider consulting with a personal trainer if necessary for accurate assessment and guidance.

  • Strength Training — Use 80%–100% of your 1RM, 2–3 minutes of rest between sets.
  • Hypertrophy Training — Use 60%–80% of your 1RM, 60–90 seconds of rest between sets.
  • Endurance Training — Use 40–60% of your 1RM, 60–90 seconds of rest between sets.
  • Power Training — Use 80%–100% of your 1RM,  2–3 minutes of rest between sets.

Regardless of your training goals, arm workouts for women and men can provide targeted isolation. The standing cable lat pulldown can also be added to these exercises.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

The latissimus dorsi, also known as the lats, make up the majority of your back musculature. Their primary roles include shoulder extension, shoulder adduction, and internal rotation. In other words, bringing your arms down, across, and into your body.

When performing the standing cable lat pulldown, the lats extend your shoulders. This brings the cable closer to your body as you pull. As a primary mover, the lats get a large muscle-building stimulus.

During the lat pulldown, the lats reach a maximum voluntary contraction percentage of approximately 70%–80%. This is a measure of how hard the muscle is working against resistance.

Secondary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Biceps Long Head

The biceps long-head is located on the outside of the upper arm. This muscle is crucial for elbow flexion and shoulder stabilization. It plays a significant role during the standing cable lat pulldown, stabilizing the arms. 

During the lat pulldown, the biceps long head is actively engaged. In the same study, the biceps brachii activation was shown to be around 55%–60% of a maximum voluntary contraction.

This engagement enhances the effectiveness of the lat pulldown by promoting comprehensive development of the arm muscles. Long-head bicep exercises can also be used to provide a bigger exercise stimulus.

Biceps Short Head 

Located on the inside of the upper arm, the biceps short head works alongside the long head. Like the long head, the short head contributes to elbow flexion and shoulder stabilization.

Both bicep heads work together to ensure proper arm functioning and help the lats perform their primary pulling movement. Short-head bicep exercises can also be used if you’re looking to focus on a particular head.

Brachialis

The brachialis is located underneath the biceps muscle. It acts as a key elbow flexor, bringing the forearm towards the upper body.

During the standing cable lat pulldown, the brachialis facilitates elbow flexion. As you pull the bar towards your chest, the brachialis help to flex the elbows. This activation enhances overall arm strength by contributing to a more effective and comprehensive movement pattern.

Brachioradialis

Located at the top part of the forearm, the brachioradialis muscle assists in elbow flexion. It also helps to stabilize forearm movement. While not the primary mover, it stabilizes the elbow joint and forearm.

This supportive role ensures smoother movement and helps maintain a firm grip on the bar when pulling.

Upper And Middle Trapezius

The upper and middle trapezius are located at the back of the neck and upper back. Their primary functions are to move and stabilize the scapula, or shoulder blades. They play a key stabilization role during arm movements.

As you draw your arms back, the trapezius muscles stabilize the scapula. This ensures your arms come straight back during the lat pulldown. This ensures an efficient movement pattern and reduces injury risk.

Posterior Deltoid

The posterior deltoid is one of the three deltoid heads of the shoulder muscles. It’s located at the back of the shoulder, behind the body.

Its primary functions include shoulder extension, external rotation, and horizontal abduction. In other words, bringing the shoulders back, rotating them out, and bringing them out from the body's midline.

During the standing cable lat pulldown, the posterior deltoids bring your arms back and out as you pull the bar toward your chest.

Equipment

Straight Bar Attachment

Straight Bar Attachment

This easily attaches to a cable machine and can be used for a wide variety of arm exercises. Ensure your hands are in the correct position to limit wrist stress.

Single Pulley Tower

This is a smaller cable machine option that takes up less space. It can be used with a wide range of attachments.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Straight Arm Lat Pulldown

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Cable Seated Row

Chair Inverted Row

Chin-Up

Pulse Row

Dumbbell Pullover

Who Should Do?

Bodybuilders

The main goal of a bodybuilder is to improve appearance. To do this, they need to perform suitable resistance training with enough volume to ensure an adequate stimulus. Training volume has been shown as a key determinant of muscle growth when it comes to resistance training.

The standing cable lat pulldown effectively isolates the lats and engages a significant portion of the back and arm musculature. This provides enough volume needed for bodybuilders looking to improve their back musculature.

Including the standing cable lat pulldown after your compound lifts ensures a thorough muscle-building strategy, maximizing muscle engagement and growth. This makes it a vital addition for bodybuilders.

Athletes

The standing cable lat pulldown aims to strengthen key shoulder and back muscles, including the latissimus dorsi, trapezius, and biceps. These are crucial for athletic performance movements to ensure correct movement patterns can take place.

Swimmers use these muscles to boost stroke power and shoulder stability, enhancing their performance in the water. Basketball players benefit from improved shoulder strength and upper back stability, which enhances their jumping ability and maneuvering skills.

The standing cable lat pulldown builds shoulder and upper-back strength, aiding in performance enhancement and injury prevention. Each athlete can adapt this exercise to meet their sport-specific needs and goals.

Powerlifters

Powerlifters can incorporate the standing cable lat pulldown to strengthen key upper back muscles like the latissimus dorsi and trapezius. Powerlifters use their lats in pulling events such as deadlifts and rows. Strengthening these muscles can significantly improve performance.

The enhanced lat strength and stability seen when performing the standing cable lat pulldown can therefore enhance powerlifting performance. It also supports balanced muscle development, improves posture, and helps prevent injuries by promoting better alignment. 

Who Should Not Do?

Individuals With Shoulder Mobility Issues

Individuals with shoulder pain or limited shoulder mobility often have a reduced range of motion. The standing cable lat pulldown requires significant shoulder extension, which may be difficult or painful for these individuals. Attempting this exercise with compromised shoulder mobility can aggravate existing issues and lead to further discomfort or injury. 

It is crucial to consult a qualified health professional to develop a suitable treatment plan and explore alternative exercises. Always seek medical advice before resuming exercises that may exacerbate shoulder pain or mobility problems.

Total Beginners

Beginners with improper form or posture should avoid the standing cable lat pulldown. They may find the standing cable lat pulldown difficult. This is due to challenges with technique, balance, grip strength, muscle engagement, and resistance control. 

It is crucial for beginners to first develop a solid training base using standard movements. Holding the standing position during the lat pulldown demands strong core stability to ensure balance and correct posture.

Benefits Of The Exercise

Builds Strength 

To effectively build upper-body strength, using exercises that offer consistent resistance is crucial. The standing cable lat pulldown targets the latissimus dorsi and biceps. The cable machine provides constant tension, promoting muscle growth and boosting upper-body strength.

This isolation-type movement pattern is advantageous for progressive overload, allowing gradual increases in resistance to enhance strength. By isolating the latissimus dorsi, this exercise improves strength and endurance for pulling movements.

This in turn supports performance in compound exercises like barbell rows and pull-ups. Therefore, developing these muscles helps enhance overall strength and functionality.

Improves Posture

Posture is the alignment and positioning of the body during various activities, with the center of mass playing a crucial role. Poor posture is increasingly prevalent due to extended sitting, sedentary habits, and poor ergonomics. 

Key muscles affecting posture include the latissimus dorsi, trapezius, and core muscles. These stabilize the spine and maintain proper body alignment. For example, the latissimus dorsi helps keep the shoulders back, supporting better posture in daily tasks and exercises. 

Consequently, the standing cable lat pulldown strengthens these muscles, improving alignment and improving posture.

Enhances Muscle Definition 

Muscle definition refers to the visible appearance of muscles. Good muscle definitions mean that the muscles are visible when functioning and at rest. Overall muscle mass and composition can play a crucial role in this.

This exercise isolates the latissimus dorsi with other major muscle groups acting as secondary movers. Using this isolation-type movement with the cable machine provides adequate volume and constant tension, which enhances the resistance stimulus. Consequently, this improves muscle engagement and therefore definition. 

Frequently Asked Questions

Are standing cable lat pulldowns effective?

Yes, standing cable lat pulldowns are effective. They target the major upper back muscles, including the latissimus dorsi, trapezius, and posterior deltoids. The exercise helps with overall strength, muscle definition, and stability.

What are the common mistakes for standing cable lat pulldowns?

Common mistakes during the standing cable lat pulldown are using improper form and relying on momentum. Other ones include allowing the shoulders to round and not engaging the core.

How heavy should you go on lat pulldowns?

The correct weight for lat pulldowns depends on your ability level and training goals. Choose a weight that allows proper form and control using your target ranges from the table above.

How often should I do standing cable lat pulldowns?

Performing the standing cable lat pulldown 1–3 times per week is beneficial, depending on your goals. Ensure it fits within your split, allowing adequate recovery between sessions for optimal results. This should be at least 48–72 hours between muscle groups.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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