Best lats exercises with cables

Exercises where lats are a main mover and that need a cable station, plus a bench at most. Best muscle growth rating first, with more weight on ratings several sources agree on. The full lats ranking covers every kind of equipment.

  1. 1Seated cable row, start positionSeated cable rowHorizontal pullCableVery good; among the better picks for the muscle. Also works upper back, rear delts and biceps.
    Growth
    4.2 5 sources
  2. 2Kneeling single-arm cable pulldown, start positionKneeling single-arm cable pulldownVertical pullCableTop tier for the target muscle. Also works biceps.
    Growth
    4.5 2 sources
  3. 3Neutral-grip lat pulldown, start positionNeutral-grip lat pulldownVertical pullCableVery good; among the better picks for the muscle. Also works upper back and biceps.
    Growth
    4.0 2 sources
  4. 4Straight-arm cable pulldown, start positionStraight-arm cable pulldownVertical pullCableVery good; among the better picks for the muscle. Peak tension at a deep stretch. Also works triceps.
    Growth
    4.0 2 sources
  5. 5Lat pulldown, start positionLat pulldownVertical pullCableSolid; a reasonable default. Moderate tension in the stretch. Also works upper back and biceps.
    Growth
    3.4 7 sources
    Worth the fatigue
    4.0 1 source
  6. 6Cross-body lat pull-around, start positionCross-body lat pull-aroundVertical pullCableVery good; among the better picks for the muscle. Also works biceps.
    Growth
    4.0 1 source
  7. 7Cable flexion row, start positionCable flexion rowHorizontal pullCableVery good; among the better picks for the muscle. Also works upper back, biceps and lower back.
    Growth
    3.5 2 sources
  8. 8Behind-the-neck lat pulldown, start positionBehind-the-neck lat pulldownVertical pullCableBelow average; better options exist for every goal. Also works upper back and biceps.
    Growth
    2.4 5 sources
    Injury risk
    4.0 3 sources

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