Stepback Pulldown
Description
The stepback pulldown is performed standing facing a high cable pulley. By stepping back from the cable as you pull, you create a downward angle that emphasizes the lats while reducing the awkwardness of standard standing pulldowns. It is a strong choice for lat training when a seated pulldown bench is unavailable.
Muscle Group
Equipment Required
Stepback Pulldown Instructions
- Set a cable to the highest pulley with a wide bar attachment.
- Grip the bar with an overhand grip wider than shoulder-width.
- Stand facing the cable station and hold the bar overhead with arms extended.
- Step back two or three steps to create a slight angle in the cable.
- Brace your core and lean back slightly.
- Pull the bar down to your upper chest by driving your elbows back and down.
- Squeeze your lats hard at the bottom of the pull.
- Slowly return to the starting position with arms extended overhead.
Stepback Pulldown Form & Visual
Stepback Pulldown Benefits
- Standing pulldown alternative
- Stepback creates a strong lat-emphasizing angle
- Constant cable tension through the range
- Builds lat size and strength
- Useful when no pulldown bench is available
- Strong lat isolation
Stepback Pulldown Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius (middle)
- Posterior deltoid
Stepback Pulldown Variations & Alternatives
- Lat Pulldown
- Pull Up
- Cable Pullover
- Straight Arm Pulldown
