TETSUCable Pulldown
The Cable Pulldown is a cable exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Cable Pulldown
- Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- Sit on the seat with your back straight and your feet flat on the ground.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and engage your core.
- Pull the cable bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Pulldown work?
The Cable Pulldown primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Cable Pulldown?
You need a cable machine to perform the Cable Pulldown.
How many sets and reps of the Cable Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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