PlanWorkouts

Exercise 0198 · REF RVwzP10

Cable Pulldown exercise animation

Cable Pulldown

Category
Back
Equipment
Cable
Target
Lats

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.

How to Do the Cable Pulldown

  1. Adjust 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 ground.
  3. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Lean back slightly and engage your core.
  5. Pull the cable bar down towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

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

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Pulldown work?
The Cable Pulldown primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Cable Pulldown?
The Cable Pulldown is done with a cable.
What's a good alternative to the Cable Pulldown?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.