Cable Pulldown
A seated cable back exercise where you pull a bar from overhead to your upper chest to train the lats and upper arms.
Secondary muscles
How to do it
- Adjust the seat and knee pad so your thighs are held down and you can reach the bar overhead.
- Sit tall with your feet flat, grab the bar with an overhand grip just outside shoulder width, and straighten your arms.
- Lean back slightly and pull your shoulders down away from your ears.
- Drive your elbows down and pull the bar to the top of your chest.
- Pause briefly while keeping your chest lifted and your torso still.
- Slowly straighten your arms and let the bar rise under control to the start position.
Form cues
- Pull elbows to your ribs
- Keep chest tall
- Shoulders down, not shrugged
- Control the way up
Common mistakes
- Pulling the bar behind the neck
- Swinging the torso backward to start the rep
- Letting the shoulders shrug up at the top
- Stopping short and not fully straightening the arms
Breathing
Inhale as the bar rises, and exhale as you pull the bar down to your upper chest.
