Cable Pull
The cable pull is a versatile back exercise targeting the lats through a pulling motion using a cable machine. The adjustable pulley angle allows for various angles of lat activation, making it effective for comprehensive back development.
How to do it
- Attach a handle to the cable machine and set the pulley at the desired height.
- Grasp the handle and position yourself with feet shoulder-width apart and slight knee bend.
- Pull the handle toward your torso by driving your elbow back and down.
- Pause at the fully contracted position, squeezing your back muscles.
- Slowly return to the starting position with a controlled extension.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted and shoulders relaxed.
- Drive your elbows down and back toward your pockets.
- Squeeze your shoulder blades together at the peak of the pull.
- Return the handle forward with control, keeping tension on the cable.
Breathing: Exhale as you pull the cable toward your torso, and inhale as you slowly return to the starting position.
Common mistakes
- Using too much momentum by swinging the torso, which takes the work away from your back muscles.
- Shrugging your shoulders up toward your ears, which shifts the focus to your upper traps instead of your lats.
- Pulling strictly with your hands and biceps rather than thinking of your hands as hooks and driving with your elbows.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or pinching pain in your shoulder joint, stop and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my arms than my back?
This usually happens when you pull with your hands instead of driving with your elbows. Try to loosen your grip and focus on pulling from your elbows.
How often can I include cable pulls in my routine?
Most beginners can do back-focused exercises like this 2 to 3 times per week, allowing at least a day of rest between sessions.
Should I use an overhand or underhand grip?
Both are effective, but they slightly shift the muscle emphasis. Start with a neutral or standard grip that feels most natural to your wrists and shoulders.