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All exercises

Cable pulldown

Beginner

Cable pulldown is a compound cable exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
  2. 2Sit on the seat with your back straight and your feet flat on the ground.
  3. 3Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Lean back slightly and engage your core.
  5. 5Pull the cable bar down towards your chest, squeezing your shoulder blades together.
  6. 6Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Band underhand pulldownResistance band
  • Band close-grip pulldownResistance band
  • Band fixed back close grip pulldownResistance band
  • Reverse grip machine lat pulldownMachine
  • Cable rear pulldownCable
  • Bench pull-upsBodyweight

Harder variations

  • Cable one arm pulldownCable
  • Cable cross-over lateral pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restCable pulldown

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