Cable Pulldown

Cable Pulldown


This exercise involves using a cable machine to pull a bar down towards the chest while seated. It primarily targets the back muscles, specifically the latissimus dorsi.

Muscle Group

Equipment Required

Cable Pulldown Instructions

  1. Adjust the weight on the cable machine to a comfortable level.
  2. Attach a wide grip bar to the cable machine.
  3. Stand facing the machine and grab the bar with both hands, palms facing away from you.
  4. Step back a few feet to create tension in the cable.
  5. Keep your back straight and your chest up as you pull the bar down towards your chest.
  6. Pause for a moment at the bottom of the movement, squeezing your shoulder blades together.
  7. Slowly release the bar back up to the starting position.
  8. Repeat for desired number of repetitions.

Cable Pulldown Form & Visual

Cable Pulldown

Cable Pulldown Benefits

  • Targets the latissimus dorsi muscle, which is the largest muscle in the back and helps with overall upper body strength and posture
  • Can be adjusted to target different areas of the back, such as the lower or upper region
  • Allows for a full range of motion, which can help improve flexibility and mobility in the shoulders and back
  • Can be done with different variations, such as using different grips or handles, to add variety to your workout routine
  • Can be easily modified for different fitness levels, as the weight can be adjusted and the exercise can be done with or without a bench

Cable Pulldown Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps
  • Forearms

Cable Pulldown Variations & Alternatives

  • Reverse grip cable pulldown
  • Wide grip cable pulldown
  • Narrow grip cable pulldown
  • Single arm cable pulldown
  • Behind the neck cable pulldown
  • Close grip cable pulldown
  • Assisted cable pulldown
  • Isometric cable pulldown