PlanWorkouts

Exercise 0205 · REF SpsOSXk

Cable Rear Pulldown exercise animation

Cable Rear Pulldown

Category
Back
Equipment
Cable
Target
Lats

Pulling a cable down from behind trains the lats through a slightly different shoulder path than a standard front pulldown, similar to what a behind-the-neck pull-up does. It's a more advanced angle that demands decent shoulder mobility, since the bar or handle has to clear behind the head without the shoulders rounding forward to compensate. Most lifters are better served sticking with a front pulldown unless shoulder mobility is already solid.

How to Do the Cable Rear Pulldown

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

Muscles Worked

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

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