Cable Rear Pulldown
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable rear pulldown is a back-building pull exercise that primarily targets the lats (latissimus dorsi), with help from the teres major, lower trapezius, and the elbow flexors (brachialis and brachioradialis). The cable keeps constant tension on the muscles through the full range, making it a controlled way to build width and pulling strength.
How to do the Cable Rear Pulldown
- 1Attach a wide bar to the high pulley of a cable machine and set the thigh pad so your knees sit snugly underneath.
- 2Grip the bar slightly wider than shoulder-width with an overhand grip, then sit down and anchor your thighs under the pad.
- 3Sit tall with a slight backward lean, chest up, and your arms fully extended overhead so you feel a stretch through the lats.
- 4Pull your shoulder blades down and back, then drive your elbows down and toward your ribs to bring the bar toward your upper chest.
- 5Lower the bar until it reaches the top of your chest, squeezing your lats and avoiding any swing from your torso.
- 6Pause briefly at the bottom, then let the bar rise under control until your arms are fully extended again.
- 7Complete your reps, then stand and return the bar to the top with control.
Form tips
- Initiate each rep by depressing your shoulder blades before bending your elbows, so the lats do the work instead of the arms.
- Lead with your elbows rather than your hands to keep tension on the back muscles.
- Keep the movement smooth in both directions and resist the bar on the way up to use the constant cable tension.
- Choose a weight you can pull without leaning back hard or jerking the torso.
Common mistakes
- Leaning the torso far back and using body swing to move the weight, which turns the lift into a row and steals tension from the lats.
- Pulling mainly with the arms and curling the elbows, which overloads the biceps and brachialis instead of the back.
- Letting the bar shoot back up at the top, losing control and skipping the stretch that builds the lats.
- Shrugging the shoulders up toward the ears, which engages the upper traps instead of driving the shoulder blades down.
Frequently asked questions
What muscles does the cable rear pulldown work?
It primarily targets the lats (latissimus dorsi), with the teres major, lower trapezius, sternal chest fibers, and the elbow flexors (brachialis and brachioradialis) assisting as synergists.
How wide should my grip be on the pulldown?
Slightly wider than shoulder-width is a solid default. A wider grip emphasizes back width through the lats, while a narrower grip lets you pull with a greater range of motion.
Is the cable rear pulldown good for beginners?
Yes. The thigh pad and fixed cable path make it easy to control, so beginners can learn to pull with the back muscles before progressing to harder moves like pull-ups.
How many sets and reps should I do?
For back width and strength, 3 to 4 sets of 8 to 12 controlled reps works well. Pick a weight you can pull without swinging your torso to cheat the rep.
