How to do the Cable Rear Pulldown
Cable Rear Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Cable Rear Pulldown demonstration · © GymiaFit
Cable Rear Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Rear Pulldown step by step
- 1Adjust the cable machine so that the pulley is at the highest position.
- 2Sit facing the machine with your feet flat on the ground and your knees slightly bent.
- 3Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
- 4Lean back slightly, keeping your back straight and your chest up.
- 5Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Rear Pulldown — questions
What muscles does the Cable Rear Pulldown work?
The Cable Rear Pulldown primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Cable Rear Pulldown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rear Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rear Pulldown?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rear Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.