Cable Pulldown
Description
The cable pulldown (lat pulldown) is the most popular cable back exercise. You sit at a pulldown station and pull a wide bar down to your upper chest, building the lats, biceps, and upper back. It is the primary pull-up alternative for those who cannot do bodyweight pull-ups.
Muscle Group
Equipment Required
Cable Pulldown Instructions
- Sit at a lat pulldown station. Secure thighs under the pads.
- Grip the wide bar with an overhand grip slightly wider than shoulder-width.
- Arms extended overhead to start.
- Pull the bar down to your upper chest by driving your elbows down and back.
- Lean back slightly. Squeeze your lats at the bottom.
- Slowly extend back overhead under control.
- Maintain upright torso.
- Aim for 10 to 12 reps per set.
Cable Pulldown Form & Visual
Cable Pulldown Benefits
- Most popular cable back exercise
- Primary pull-up alternative
- Builds lat width and back thickness
- Easy to load progressively
- Accessible for all fitness levels
- Constant cable tension
Cable Pulldown Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Trapezius (lower)
- Rhomboids
- Posterior deltoid
Cable Pulldown Variations & Alternatives
- Lat Pulldown
- Wide Pulldown
- Close-Grip Pulldown
- Underhand Pulldown
- Pull-Up
