Cable Rear Pulldown

Overview

How to do it

1. 1

   Set Up

   Attach a wide-grip bar to a pulldown machine. Select an appropriate load. Sit on the bench facing the bar, then place your thighs under the supports.

2. 2

   Grip

   Take the bar with both hands in a wide grip. Your hands should sit wider than shoulder-width apart.

3. 3

   Body Position

   Hinge forward a little while keeping your back straight. Make sure your thighs stay firmly under the supports so your body stays stable.

4. 4

   Movement

   Draw the bar down behind your head by flaring your elbows outward. As you pull, squeeze your shoulder blades together. Bring the bar down until it is near the back of your neck and you feel your lat muscles contract.

5. 5

   Controlled Release

   Let the cable guide the bar upward in a slow, controlled way. At the top, fully straighten your arms and shoulders.

6. 6

   Repeat

   Complete the planned number of repetitions while keeping control from start to finish.

Form tips & common mistakes

Muscles worked

Target

Latissimus Dorsi

Synergists

Brachialis، Brachioradialis، Biceps Brachii، Teres Major، Pectoralis Major، Levator Scapulae، Rhomboids، Trapezius