Lats · Cable · Beginner

How to do Cable Pulldown

The cable pulldown is a strength exercise targeting the latissimus dorsi (lats) using a cable machine. It is commonly performed to build upper back strength and muscle mass.

Primary muscle: Lats
Also works: Biceps and Forearms
Equipment: Cable
Level: Beginner
Category: Back

How to do Cable Pulldown, step by step

Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
Sit on the seat with your back straight and your feet flat on the ground.
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
Lean back slightly and engage your core.
Pull the cable bar down towards your chest, squeezing your shoulder blades together.
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Pulldown →

Muscles worked

Cable Pulldown works your lats as the main mover, with help from your biceps and forearms.

Variations

Cable Pulldown is a variation of Lat Pulldown.

Track Cable Pulldown in SPLYT

Cable Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

More with a cable

Every cable exercise → · The full exercise library →