Cable Pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable pulldown is a back-building exercise that primarily targets the latissimus dorsi (lats), with help from the teres major, lower and middle trapezius, rear deltoids, and the elbow flexors (brachialis and brachioradialis). Performed seated at a cable machine, it lets you train vertical pulling strength with steady, controlled tension and is a staple for building back width.
Cable Pulldown: So führst du sie aus
- 1Set the cable on a high pulley, attach a bar, and adjust the thigh pad so your knees sit snugly underneath and your feet are flat on the floor.
- 2Grip the bar slightly wider than shoulder-width with an overhand grip, then sit down so your arms are fully extended overhead and you feel a stretch in your lats.
- 3Brace your core and set your chest tall, pulling your shoulder blades down and back to start the movement.
- 4Pull the bar down toward your upper chest by driving your elbows down and back, leading with your back rather than your arms.
- 5Bring the bar to just below your collarbone, squeezing your lats and keeping your torso close to upright.
- 6Pause briefly at the bottom with your shoulder blades fully depressed.
- 7Let the bar rise back up under control until your arms are fully extended and your lats are stretched again.
- 8Complete your reps, then stand up and return the bar to the machine with control.
Technik-Tipps
- Initiate each rep by pulling your shoulder blades down first, then driving with the elbows, so the lats do the work instead of the arms.
- Keep your torso close to vertical and avoid swinging backward to move the weight.
- Lead with your elbows pointing down and slightly back to maximize lat engagement.
- Control the eccentric — let the bar rise slowly and feel the lats lengthen rather than letting the stack yank your arms up.
- Keep your wrists straight and let the bar rest in your fingers so your forearms don't take over the pull.
Häufige Fehler
- Leaning far back and using momentum, which turns the lift into a rowing motion and shifts tension off the lats.
- Pulling the bar down with the arms and biceps instead of the back, which limits lat development.
- Shrugging the shoulders up at the start, which prevents the lats from engaging and stresses the upper traps.
- Letting the weight snap your arms straight at the top, which loses control and risks straining the shoulders.
- Pulling the bar down behind the neck, which forces the shoulders into a vulnerable position and offers no added benefit.
Häufig gestellte Fragen
What muscles does the cable pulldown work?
It primarily works the latissimus dorsi (lats), with the teres major, lower and middle trapezius, and rear deltoids assisting, plus the brachialis and brachioradialis in the forearms acting as elbow flexors.
How wide should my grip be on the cable pulldown?
A grip slightly wider than shoulder-width is a solid default for hitting the lats. A wider grip emphasizes back width, while a closer grip increases the stretch and range of motion.
Is the cable pulldown good for beginners?
Yes. The cable provides smooth, guided resistance and lets you scale the weight easily, making it a great way to build pulling strength before progressing to bodyweight pull-ups.
Should I pull the bar to my chest or behind my neck?
Pull the bar down to your upper chest, just below the collarbone. Pulling behind the neck puts the shoulders in a risky position and adds no benefit for the lats.
How many sets and reps should I do?
For building back size and strength, 3–4 sets of 8–12 reps with controlled form is a sensible range for most lifters.
