Lat Pulldown (Cable)
Trains the lats. You need a machine. 22 of our free programs use it, across 126 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Lat Pulldown (Cable)
These numbers are counted from the programs themselves, not averaged off the internet.
22of our 50 programs use it
3×10–12the shape they run most (37 sessions)
1:30typical rest between sets
1open the session with it
3finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 28-Day Shred | Full Body B | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 60-Day Cut | Full Body B | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body A | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Back | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Squat | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| DoggCrapp (DC Training) | Workout A — Push / Back | 1×11–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Back, Rear Delts & Biceps | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Front Squat | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCLP | Day 1 — T1 Squat, Day 3 — T1 Bench | 2×15 1×15–25+ AMRAP | Linear: +2.5 kg on success; miss but total 25+ reps and the weight holds, under 25 it drops one step |
| High Frequency PPL | Pull A — Back Width | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Squat — Accumulation — Tens Wave, Deadlift — Accumulation — Tens Wave +30 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Upper A, Upper B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Pull A — Deadlift Primary, Pull B — Rows Primary | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Pull A — Deadlift (5s week), Pull B — Rows (5s week) +6 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Pull — Back, Biceps & Rear Delts | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Back & Shoulders Hypertrophy | 2×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Power | 3×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Pull | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout B — Phase 1 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Squat | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Back & Biceps Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Chest & Back | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Lat Pulldown (Cable) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Lat Pulldown (Cable) trains
Technique
How to do the Lat Pulldown (Cable)
- Sit at the cable pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the Pro Lat Bar attached to the high pulley with an overhand grip, hands placed wider than shoulder-width, arms fully extended above you.
- Pull the bar down towards your upper chest, bringing your elbows down and back while keeping them close to your body.
- Slowly extend your arms back to the starting position with control.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you pull the bar down and inhale as you extend it back.
- Keep your elbows close to your body and avoid flaring them out.
- Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
Substitutes
Swap Lat Pulldown (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lat Pulldown (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.