Cable Rear Pulldown
Target your lats and build a wider back with the Cable Rear Pulldown. This exercise effectively strengthens your upper back, improving posture and pulling
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Rear Pulldown
Description
A strength training exercise targeting the back muscles, specifically the latissimus dorsi, by pulling a weighted bar downwards while keeping the torso straight.
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How to do Cable Rear Pulldown
- 01Setup
Adjust the seat height so your thighs are securely anchored under the pads, ensuring stability throughout the movement.
- 02Setup
Grasp the wide lat pulldown bar with an overhand grip, slightly wider than shoulder-width apart, ensuring your palms face forward.
- 03
Lean back slightly (about 10-15 degrees) from the hips, engage your core, and initiate the pull by depressing your scapulae and driving your elbows down towards your hips.
- 04
Pull the bar down towards your upper chest or clavicle, squeezing your shoulder blades together at the bottom of the movement.
- 05
Slowly and controllably extend your arms, allowing the bar to ascend back to the starting position while maintaining tension in your lats.
Tips
- Focus on initiating the pull with your back muscles, specifically feeling your lats engage, rather than primarily using your biceps.
- Maintain a slight arch in your lower back and keep your chest proud throughout the entire range of motion to optimize lat activation.
- Control both the pulling (concentric) and returning (eccentric) phases of the movement to maximize muscle engagement and prevent momentum from taking over.
- Visualize pulling your elbows down and back, imagining you're trying to tuck them into your back pockets, to better recruit the latissimus dorsi.
Common mistakes
- Using excessive momentum or "swinging" the torso to pull the weight down reduces lat activation; instead, keep your torso relatively still and focus on a controlled pull.
- Rounding your upper back and shrugging your shoulders during the pull puts stress on the neck and traps; depress your shoulders and maintain a proud chest.
- Not achieving a full stretch at the top of the movement limits the range of motion; allow your arms to fully extend to get a complete stretch in the lats before initiating the next pull.
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What muscles does Cable Rear Pulldown work?
Cable Rear Pulldown primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers.
Is Cable Rear Pulldown good for beginners?
Cable Rear 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 Rear Pulldown?
You need Cable to perform Cable Rear 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 Rear Pulldown?
Focus on initiating the pull with your back muscles, specifically feeling your lats engage, rather than primarily using your biceps. Maintain a slight arch in your lower back and keep your chest proud throughout the entire range of motion to optimize lat activation. Control both the pulling (concentric) and returning (eccentric) phases of the movement to maximize muscle engagement and prevent momentum from taking over. Visualize pulling your elbows down and back, imagining you're trying to tuck them into your back pockets, to better recruit the latissimus dorsi.
What are common mistakes when doing Cable Rear Pulldown?
Using excessive momentum or "swinging" the torso to pull the weight down reduces lat activation; instead, keep your torso relatively still and focus on a controlled pull. Rounding your upper back and shrugging your shoulders during the pull puts stress on the neck and traps; depress your shoulders and maintain a proud chest. Not achieving a full stretch at the top of the movement limits the range of motion; allow your arms to fully extend to get a complete stretch in the lats before initiating the next pull.
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Free · iPhone only · Available on the App Store