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Last updated February 2, 2026
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latslower backteres majortrapezius
Rear Pulldown (Cable)
Pull the bar down behind your head to the base of your neck. Be careful not to crane your neck forward. Focus on squeezing your shoulder blades down.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
upper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit down at the cable machine with your knees secured under the pad.
- Adjust the pulley to a high position and select the appropriate weight.
- Step 2Grab the Handle
- Reach up to grab the handle with both hands using an overhand grip.
- Your hands should be slightly wider than shoulder-width apart.
- Step 3Position Your Body
- Sit up straight with your back against the pad and your core engaged.
- Ensure your feet are flat on the floor and your shoulders are relaxed.
- Step 4Pull the Handle
- Pull the handle down towards your chest, focusing on squeezing your shoulder blades together.
- Keep your elbows pointed down and back as you pull.
- Step 5Control the Release
- Slowly release the handle back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid jerking.
- Step 6Repeat
- Repeat the pull and release for the desired number of reps, ensuring proper form with each repetition.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handle and stand up.
- Make sure to adjust the weight and leave the machine tidy for the next user.