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All exercises

Cable rear pulldown

Beginner

Cable rear pulldown is a compound cable exercise for the lats, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

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

How to do it

  1. 1Adjust the cable machine so that the pulley is at the highest position.
  2. 2Sit facing the machine with your feet flat on the ground and your knees slightly bent.
  3. 3Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
  4. 4Lean back slightly, keeping your back straight and your chest up.
  5. 5Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
  6. 6Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Band fixed back underhand pulldownResistance band
  • Lever front pulldownMachine
  • Lever reverse grip lateral pulldownMachine
  • Cable pulldownCable
  • Cable bar lateral pulldownCable
  • Cable cross-over lateral pulldownCable

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 rear pulldown

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