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Lats · Cable · Beginner

How to do Cable Rear Pulldown

The cable rear pulldown is a strength exercise targeting the latissimus dorsi muscles, performed using a cable machine. It also engages the biceps, rhomboids, and rear deltoids. The movement involves pulling a cable attachment down towards the chest while seated, focusing on squeezing the shoulder blades together.

Cable Rear Pulldown demonstration
Primary muscle
Lats
Also works
Biceps, Rhomboids and Rear deltoids
Equipment
Cable
Level
Beginner
Category
Back

How to do Cable Rear Pulldown, step by step

  1. Adjust the cable machine so that the pulley is at the highest position.
  2. Sit facing the machine with your feet flat on the ground and your knees slightly bent.
  3. Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Lean back slightly, keeping your back straight and your chest up.
  5. Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Cable Rear Pulldown works your lats as the main mover, with help from your biceps, rhomboids and rear deltoids.

Track Cable Rear Pulldown in SPLYT

Cable Rear 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

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Every cable exercise → · The full exercise library →