Cable Lat Exercises

17 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Bodyweight Cable Machine

Wide-Grip Lat Pulldown

Cable

Upper lats

Close-Grip Front Lat Pulldown

Cable

Lower lats

Straight-Arm Pulldown

Full Range-Of-Motion Lat Pulldown

Cable

Upper lats

Kneeling High Pulley Row

Cable

Upper lats

Kneeling Single-Arm High Pulley Row

Underhand Cable Pulldowns

Wide-Grip Pulldown Behind The Neck

Cable

Upper lats

Cable Incline Pushdown

Cable

Upper lats

Rope Straight-Arm Pulldown

Cable

Upper lats

Cable Rope Lat Pulldown

Cable

Lats

Neutral-Grip Lat Pulldown

Cable

Lats

Seated Cable High Row (V-Bar)

Cable

Upper lats

Programs with these exercises

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym Tiered Linear Progression, 4 Days

Four sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.

Intermediate · 4 times a week · Gym Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym