How to do the Cable Rear Pulldown
BackBack & LatsCableBeginner
The cable rear pulldown builds the lats and upper back using the cable stack to deliver constant tension throughout every rep, making it one of the most beginner-friendly tools for developing real pulling strength. Master this movement and you lay the foundation for rows, pull-ups, and a wider, stronger back.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Set the cable to the highest position, attach a straight or lat bar, and stand or kneel facing the machine with arms fully extended overhead.
- Grip the bar slightly wider than shoulder-width, brace your core, and retract your shoulder blades before you pull.
- Drive your elbows down and back toward your hips in a smooth arc, squeezing your lats hard at the bottom of the movement.
- Slowly return the bar overhead under control, feeling a full stretch in the lats before starting the next rep.
Common mistakes
- Using momentum to swing the weight down — slow the eccentric to two full seconds so the lats do the work instead of your body.
- Letting the shoulders shrug up toward the ears during the pull — actively depress and pack your shoulder blades down before and during every rep.
- Gripping too wide and turning it into a shoulder exercise — keep the grip just outside shoulder-width to keep tension squarely on the lats.
Pro tip — Think about driving your elbows into your back pockets rather than just pulling the bar down — this mental cue shifts the focus off your arms and onto the lats where the real growth happens.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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