# Dual Cable Lat Pulldown

A seated lat pulldown on a flat bench between two high cable pulleys, one handle in each hand. It trains the lats, upper back and biceps, and lets each arm follow its own path.

- Beginner · Compound
- Equipment: Cable machine, Flat bench
- HD video: https://media.seto.fit/exercises/cable-twin-handle-parallel-grip-lat-pulldown/video/male.mp4
- HTML: https://seto.fit/exercises/dual-cable-lat-pulldown/

## Muscles worked

- Lats: 9/10
- Teres major: 6/10
- Rhomboids: 5/10
- Biceps: 5/10
- Rear delts: 4/10
- Forearms: 3/10

## How to do the Dual Cable Lat Pulldown

1. Sit on a bench between two high pulleys, one handle in each hand.
2. Start with arms reaching up and out, palms facing forward.
3. Pull the handles down beside your head, elbows driving down.
4. Let the handles rise slowly until your arms are straight.

### Full technique — 7 steps

1. Set both cable pulleys to the highest position and attach single handles.
2. Place a flat bench between the pulleys and sit astride it with your feet flat on the floor.
3. Grip a handle in each hand with palms facing forward and arms reaching up and out.
4. Tighten your stomach and sit tall with your shoulders down away from your ears.
5. Pull the handles down and out by driving your elbows down toward your sides.
6. Stop when your hands reach about shoulder height outside your head.
7. Let the handles rise under control until your arms are straight and your lats are fully lengthened.

## Common mistakes

- Leaning back to move weight
- Shrugging shoulders toward ears
- Yanking with the arms first
- Stopping short of full overhead reach
- Slamming the weight stack down

## Form cues

- Torso upright
- Elbows drive down
- Shoulders away from ears
- Control the return
- Reach fully overhead

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Single Arm Machine High Row](https://seto.fit/exercises/single-arm-machine-high-row/), [Lat Pulldown (Close Overhand Grip)](https://seto.fit/exercises/lat-pulldown-close-overhand-grip/)
- **No equipment**: [Bench Assisted Chin-Up](https://seto.fit/exercises/bench-assisted-chin-up/), [Outdoor Gym Lat Pulldown](https://seto.fit/exercises/outdoor-gym-lat-pulldown/)
- **Suspension trainer**: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/)
- **Resistance bands**: [Band Assisted Chin-Up](https://seto.fit/exercises/band-assisted-chin-up/), [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine High Row](https://seto.fit/exercises/machine-high-row/) — Beginner
- Easier: [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/) — Beginner
- **This exercise: Dual Cable Lat Pulldown — Beginner**
- Harder: [Behind the Neck Lat Pulldown](https://seto.fit/exercises/behind-the-neck-lat-pulldown/) — Intermediate
- Harder: [Commando Pull-Up](https://seto.fit/exercises/commando-pull-up/) — 105% of bodyweight

## Quick answers

### What muscles does the Dual Cable Lat Pulldown work?

Primary: Lats 9/10. Also works: Teres major 6/10, Rhomboids 5/10, Biceps 5/10, Rear delts 4/10.

### When should I do the Dual Cable Lat Pulldown in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Dual Cable Lat Pulldown?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dual Cable Lat Pulldown?

Machine: Single Arm Machine High Row, Lat Pulldown (Close Overhand Grip). No equipment: Bench Assisted Chin-Up, Outdoor Gym Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up. Resistance bands: Band Assisted Chin-Up, Prone Resistance Band Superman Lat Pulldown.

### What is an easier version of the Dual Cable Lat Pulldown?

Single Arm Half Kneeling Cable Lat Pulldown (Beginner), Machine High Row (Beginner).

### What is a harder version of the Dual Cable Lat Pulldown?

Behind the Neck Lat Pulldown (Intermediate), Commando Pull-Up (105% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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