265 kcal
Cable Machine, Smith Machine, Lat Pulldown Machine, Sandbag, Dumbbell
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Lats, Upper Back, Biceps
8 min
A classic cable lat isolation movement where you keep your arms nearly straight and pull the handle down in an arc using your lats, not your elbows. Great for learning to depress the shoulder blades and feel the lats working without turning it into a row.
Step 1
Stand tall facing the cable machine and grab the bar from the high pulley a little wider than shoulder-width. Brace your ribs down and keep a small bend in your elbows. Let the bar start high with your arms angled up, and keep your shoulders set (don’t shrug).
Step 2
Pull the bar down in a smooth arc until it reaches your upper thighs, keeping your arms nearly straight. Think about driving your hands down while your shoulder blades move down and back. Pause briefly at the bottom and feel your lats tighten without leaning back or turning it into a row.
Step 3
Control the bar back up until your arms are angled overhead again, keeping the same slight elbow bend. Let your shoulders move back into the stretch without losing your ribcage position. Reset your brace and repeat with the same smooth arc.
