Back Exercise · Cable

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Cable Pulldown

The cable pulldown is the go-to lat exercise for anyone who can't yet do a bodyweight pull-up, letting the resistance scale down to whatever the lats can currently handle. Leaning back slightly and driving the elbows down and back, rather than just pulling with the arms, is what actually recruits the lats instead of the biceps. It's often treated as a stepping stone toward pull-ups, though plenty of lifters keep it in their program permanently for the adjustable loading.

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Category

Back

Equipment

Cable

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Pulldown

1. Set the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
2. Sit on the seat with your back straight and your feet flat on the floor.
3. Grip the cable bar with an overhand grip, slightly wider than shoulder-width apart.
4. Lean back slightly and brace your core.
5. Pull the cable bar down toward your chest, squeezing your shoulder blades together.
6. Pause briefly at the bottom of the movement, then slowly release the bar back to the starting position.
7. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Pulldown mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Bench Pull-Ups Body Weight · Lats Band Assisted Pull-Up Band · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the Cable Pulldown work?

The Cable Pulldown mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Pulldown?

You do the Cable Pulldown with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Pulldown?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Pulldown?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable Pulldown?

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.