lats with cable
16 exercises for lats you can do with cable.
The cable machine is one of the smartest choices for latissimus training because resistance remains constant throughout the range of motion — there's no dead zone where the muscle gets to rest. This means you can feel your lats working more clearly than with free weights, and you can adjust the load in small increments as you go.
Here you'll find 16 exercises covering wide and narrow grips, underhand grip, neutral grip, single-arm and two-arm variations, and seated and standing positions. That's enough variation to never repeat the exact same workout twice — but also focused enough to become truly proficient with what you choose.
Whether you want to build width, improve your peak contraction, or add variety to an existing back workout, you'll find something useful among the options listed below.
Classic pulldowns — the foundation
Wide-grip lat pulldown and Narrow-grip lat pulldown are the starting point for most trainees. Wide grip emphasizes the outer portions of the lats and gives that characteristic width; narrow grip allows for a harder contraction in the bottom position and involves slightly more of the inner back muscles. Start with these if you're new — technique and muscle feel establish quickly.
Full range lat pulldown takes it a step further: you fully extend your arms at the top and pull down to complete contraction, which gives longer muscle stimulation per rep. Underhand cable pulldown switches the grip and shifts the work so your lats are activated at a slightly different angle — many lifters find muscle feel is clearer with an underhand grip.
Wide-grip pulldown behind the neck is a classic that demands good shoulder mobility. If your neck and shoulders allow it, the exercise delivers a unique stretch in the upper lats, but it shouldn't be forced — your mobility determines whether it's right for you.
Straight arms — different stimulus
Straight-arm pulldown, Straight-arm rope pushdown, and Cable incline pushdown are pressing movements rather than pulls in the traditional sense. Your elbow stays straight or nearly straight, which reduces biceps involvement and isolates the lats more directly. The feel is different — more pump, slightly shorter range — making them excellent complements to classic pulldowns.
V-bar pushdown falls into the same category but with a neutral grip via the V-bar, which offers a more comfortable arm position for many lifters and often allows slightly heavier loading.
Single-arm and kneeling variations
Single-arm lat pulldown and Kneeling single-arm high cable row work one side at a time, which reveals any imbalances and forces both sides to perform equally. The kneeling position also increases stability demands — your core and hips activate to maintain position, giving a more full-body element.
Kneeling harness row and High cable row offer rowing patterns rather than vertical pulling. That means the movement resembles a row more than a pulldown, with emphasis on pulling your elbow back and down along the side of your body. These are excellent complements if you want to hit both vertical and horizontal pulling in the same session.
Shotgun row is a less common exercise that delivers a diagonal pull pattern and can add a different type of stimulus to your lat training.
Seated rowing — isolation without compensation
Seated cable row and Seated single-arm cable row are logical choices when you want to isolate lat contraction without your legs and core risking compensation. Seated position provides a stable base, which is valuable toward the end of a workout when fatigue sets in — or when you want to train with high precision on muscle feel rather than maximal load.
A practical approach: combine one vertical pull (for example Wide-grip lat pulldown), one straight-arm movement (for example Straight-arm pulldown), and one seated rowing variation (Seated cable row) in the same session. This covers multiple angles and movement patterns without becoming overwhelming. Add weight each week to at least one of the pulls — that's how progress is built.