Rear Pulldown (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the pull and release for the desired number of reps, ensuring proper form with each repetition.
7. 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.