Cable lat pull down
Cable lat pull down uses a downward pulling action to work your back, with support from your shoulders and arms. It helps you build useful pulling strength and become more aware of how your shoulder blades move. You can do it without equipment.
Videos
A downward pulling action brings your arms towards your sides while your upper body stays controlled. You should feel the movement mainly along the sides of your back and around the area below your shoulder blades. Your upper arms, shoulders and forearms also help with the pull, but your back should remain the main focus.
Choose this movement when you want to build back strength through a straightforward pulling pattern. It can support everyday actions that involve pulling something towards you and helps you practise moving your arms and shoulder blades together. As a bodyweight exercise, it suits home sessions or times when you do not have access to training equipment.
How to do it
Kneel upright with your torso tall and both arms reaching overhead, with your palms facing forwards.
Draw your shoulders gently down away from your ears before beginning the pulling movement.
Pull your elbows down beside your ribs until your hands come level with your shoulders.
Finish the downward movement with your chest lifted and your shoulder blades drawn gently together.
Reach both arms overhead again until you return to the tall starting position.