Exercise guide
Cable Pulldown
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
The Cable Pulldown is a fundamental compound movement that builds upper body width and strength by targeting the latissimus dorsi and trapezius while engaging the biceps for assistance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a flat bench in front of a high cable pulley station.
- Sit on the bench facing the machine with your feet planted firmly on the floor for stability.
- Grasp the bar with an overhand grip (palms facing away), slightly wider than shoulder-width apart.
- Lean back slightly (about 10-15 degrees) and engage your core to stabilize your torso.
How to do it
- Exhale as you pull the bar down toward your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom of the movement, ensuring the bar reaches just above your collarbone.
- Inhale as you slowly return the bar to the starting position, fully extending your arms while maintaining tension in the lats.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).
Form checklist
- Keep your chest lifted toward the bar throughout the entire movement.
- Avoid using momentum or swinging your torso to pull the weight down.
- Ensure your elbows stay in line with your torso rather than flaring behind you.
- Focus on pulling from the elbows rather than pulling with your hands.
Pro tips
- Visualize 'tucking your elbows into your back pockets' to maximize latissimus dorsi recruitment.
- Use a thumbless grip (placing the thumb over the bar) to reduce forearm and bicep dominance, shifting focus to the back.
Make it harder
- Implement a 3-4 second eccentric (upward) phase to increase time under tension.
- Add a 2-second isometric hold at the point of maximum contraction (bar at chest) for every rep.
Frequently asked
- What muscles does the cable pulldown work?
- The cable pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable pulldown?
- The cable pulldown uses cable.
- Is the cable pulldown good for beginners?
- Yes. The cable pulldown is a beginner-friendly movement and a strong foundation to build on.