Cable Pulldown
Expert Advice
Pull the bar down to chest level and focus on squeezing your shoulder blades down and back to fully engage the lats.
How-to-do Steps
- Attach a wide bar to a high pulley and select the appropriate weight.
- Sit down at the cable pulldown machine and grasp the bar with a wide grip.
- Lean back slightly and push your chest out.
- Pull the bar down to your upper chest, drawing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Pulldown primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Secondary
Biceps20%
Forearms20%
Shoulders10%
Traps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Pulldown work?
Cable Pulldown primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Pulldown?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Pulldown suitable for beginners?
Cable Pulldown is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
