Standing Cable Lat Pulldown (Full Range)
Full range is the whole point here: each rep begins from a complete overhead stretch, arms fully reached, and ends with the bar drawn all the way to the upper chest. Shortened pumping strokes defeat the purpose, so cut the load until every rep travels the entire distance under control.
How to do the Standing Cable Lat Pulldown (Full Range)
- Sit on the lat pulldown machine with your knees positioned under the pads.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Standing Cable Lat Pulldown (Full Range) work?
The Standing Cable Lat Pulldown (Full Range) primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Standing Cable Lat Pulldown (Full Range) good for beginners?
Yes. The Standing Cable Lat Pulldown (Full Range) is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Standing Cable Lat Pulldown (Full Range)?
If you cannot do the Standing Cable Lat Pulldown (Full Range), try the Machine Lat Pulldown, the Behind Neck Lat Pulldown or the Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Standing Cable Lat Pulldown (Full Range), a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Standing Cable Lat Pulldown (Full Range) in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.