Cable Wide 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 wide pulldown is a back-building strength exercise that primarily targets the latissimus dorsi, with help from the teres major and minor, infraspinatus, rear deltoids, middle and lower trapezius, and the brachialis and brachioradialis of the forearm. Using a wide grip on a cable lat-pulldown machine, it builds upper-back width and is a beginner-friendly path toward the full pull-up.
Cable Wide Pulldown: So führst du sie aus
- 1Attach a wide bar to the high pulley of a cable machine and set the thigh pad so your legs are pinned snugly under it.
- 2Grip the bar wider than shoulder-width with an overhand grip, then sit down and let your arms extend fully overhead.
- 3Set your posture by lifting your chest, pulling your shoulder blades down, and bracing your core with a slight lean back.
- 4Pull the bar down toward your upper chest by driving your elbows down and back, leading the movement with your lats rather than your arms.
- 5Stop when the bar reaches the top of your chest and squeeze your shoulder blades together at the bottom.
- 6Control the bar back up under tension until your arms are fully extended and your lats are stretched.
- 7Complete your reps, then guide the bar back to the top and release the thigh pad with control.
Technik-Tipps
- Lead each rep by depressing your shoulder blades before you bend your elbows, so the lats initiate the pull instead of the biceps.
- Keep a tall chest and only a slight backward lean; avoid swinging your torso to heave the weight down.
- Pull the bar to your upper chest, not behind your neck, to keep your shoulders in a safe, strong position.
- Use a full range of motion, allowing a complete stretch at the top and a hard squeeze of the back at the bottom.
Häufige Fehler
- Using momentum and leaning far back to yank the bar down, which shifts the work off the lats and onto your lower back.
- Pulling the bar behind your neck, which forces the shoulders into a vulnerable position and risks impingement.
- Curling with the arms instead of driving the elbows down, so the biceps fatigue before the lats are fully worked.
- Stopping short of full arm extension at the top, which cuts the stretch and reduces lat development.
- Letting the shoulders shrug up toward the ears, removing tension from the lats and lower trapezius.
Häufig gestellte Fragen
What muscles does the cable wide pulldown work?
It primarily targets the latissimus dorsi, with the teres major and minor, infraspinatus, rear deltoids, and middle and lower trapezius assisting, plus the brachialis and brachioradialis of the forearm.
How wide should my grip be on the wide pulldown?
Use a grip wider than shoulder-width on the bar. A wider grip emphasizes the outer lats and upper-back width, while keeping your elbows tracking down and back.
Is the cable wide pulldown good for beginners?
Yes. It lets you train the same pulling pattern as a pull-up with adjustable resistance, making it an effective way to build back strength before you can do bodyweight pull-ups.
Should I pull the bar to my chest or behind my neck?
Pull the bar to your upper chest. Pulling behind the neck places the shoulders in a weaker, riskier position and offers no extra benefit for the lats.
How many sets and reps should I do?
For back width and strength, 3 to 4 sets of 8 to 12 reps with controlled form is a sensible default. Choose a weight you can pull with your lats, not momentum.
