Exercise guide
Cable Rear Pulldown
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The Cable Rear Pulldown targets the latissimus dorsi, rear deltoids, and upper back muscles by pulling the bar behind the head. This variation emphasizes scapular retraction and helps develop upper body width and postural strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the bench facing the cable machine with your feet flat on the floor and thighs secured if a lap pad is available.
- Grasp the long bar with a wide overhand (pronated) grip, well beyond shoulder-width.
- Sit tall with a neutral spine and tilt your head slightly forward to allow the bar to clear your skull.
How to do it
- Exhale as you pull the bar down in a smooth, controlled motion toward the base of your neck.
- Drive your elbows straight down toward the floor, squeezing your shoulder blades together at the bottom of the movement.
- Inhale as you slowly resist the weight, returning the bar to the starting position until your arms are fully extended.
- Maintain a controlled 2-0-2 tempo, avoiding any jerky movements or use of momentum.
Form checklist
- Do not pull the bar too low; stop once it reaches the base of your skull to protect the shoulder joints.
- Keep your torso upright and avoid leaning excessively forward or rounding your lower back.
- Ensure your elbows stay in line with your torso rather than drifting forward.
- Keep your grip firm but relaxed to minimize excessive forearm fatigue.
Pro tips
- Focus on the 'mind-muscle connection' by imagining your hands are just hooks and you are pulling from the elbows.
- Initiate the movement by depressing your shoulder blades before the arms start to bend to ensure maximum lat engagement.
Make it harder
- Incorporate a 2-second pause at the bottom of the rep to maximize peak contraction of the traps and rhomboids.
- Slow down the eccentric (upward) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the cable rear pulldown work?
- The cable rear pulldown primarily targets the lats and rhomboids, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable rear pulldown?
- The cable rear pulldown uses cable.
- Is the cable rear pulldown good for beginners?
- The cable rear pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.