Cable Pulldown
Master the cable pulldown to build a strong, wide back. This effective exercise targets your latissimus dorsi, enhancing upper body strength and posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Pulldown
Cable Kneeling One Arm Lat Pulldown
Back · Latissimus Dorsi · Cable
Cable Bar Lateral Pulldown
Back · Latissimus Dorsi · Cable
Cable Wide Pulldown
Back · Latissimus Dorsi · Cable
Cable Underhand Pulldown
Back · Latissimus Dorsi · Cable
Description
A cable pulldown is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
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How to do Cable Pulldown
- 01Setup
Adjust the thigh pad so your legs are securely anchored under it when seated, preventing your body from lifting during the pull.
- 02Setup
Grasp the pulldown bar with an overhand grip, slightly wider than shoulder-width apart. Sit down, ensuring your torso is upright with a slight natural arch in your lower back.
- 03
Initiate the pull by engaging your lats, driving your elbows down and back towards your hips. Pull the bar down to your upper chest, squeezing your shoulder blades together.
- 04
Briefly hold the contraction at the bottom, then slowly and with control, allow the bar to ascend back to the starting position, fully extending your arms and stretching your lats.
- 05
Maintain a stable torso throughout the movement, avoiding excessive leaning back or forward. Exhale as you pull down and inhale as you release.
Tips
- Focus on leading with your elbows, imagining you're pulling them down towards your back pockets, rather than just pulling with your biceps.
- Maintain a slight forward lean in your torso (about 10-15 degrees) at the start of the movement to optimize lat engagement, but avoid excessive rocking.
- Control the eccentric (upward) phase of the movement. Don't let the weight just pull your arms up; resist it to maximize muscle time under tension.
- Experiment with grip width. A slightly wider grip emphasizes the outer lats, while a closer grip can increase range of motion and target lower lats more effectively.
Common mistakes
- Using too much momentum or leaning back excessively shifts the work from your lats to your lower back and momentum; fix by reducing the weight and focusing on a controlled, upright movement.
- Not fully extending at the top limits the stretch on the lats and reduces the range of motion; fix by allowing your arms to fully extend and feeling a stretch in your lats at the top of each rep.
- Pulling with your biceps instead of your back often happens when you focus solely on pulling the bar down; fix by thinking about driving your elbows down and back, imagining your hands are just hooks.
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What muscles does Cable Pulldown work?
Cable Pulldown primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Cable Pulldown good for beginners?
Cable Pulldown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Pulldown?
You need Cable to perform Cable Pulldown. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Pulldown?
Focus on leading with your elbows, imagining you're pulling them down towards your back pockets, rather than just pulling with your biceps. Maintain a slight forward lean in your torso (about 10-15 degrees) at the start of the movement to optimize lat engagement, but avoid excessive rocking. Control the eccentric (upward) phase of the movement. Don't let the weight just pull your arms up; resist it to maximize muscle time under tension. Experiment with grip width. A slightly wider grip emphasizes the outer lats, while a closer grip can increase range of motion and target lower lats more effectively.
What are common mistakes when doing Cable Pulldown?
Using too much momentum or leaning back excessively shifts the work from your lats to your lower back and momentum; fix by reducing the weight and focusing on a controlled, upright movement. Not fully extending at the top limits the stretch on the lats and reduces the range of motion; fix by allowing your arms to fully extend and feeling a stretch in your lats at the top of each rep. Pulling with your biceps instead of your back often happens when you focus solely on pulling the bar down; fix by thinking about driving your elbows down and back, imagining your hands are just hooks.
Related exercises
Cable Standing Row
Back · Infraspinatus · Cable
Cable Standing Close Grip Row
Back · Infraspinatus · Cable
Cable Seated Lats Focused Row
Back · Latissimus Dorsi · Cable
Cable Lateral Pulldown (with rope attachment)
Back · Latissimus Dorsi · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store