Exercise guide
Cable Pulldown
Lats · Cable
Form cues
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
How to do Cable Pulldown, step by step
- 1Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- 2Sit on the seat with your back straight and your feet flat on the ground.
- 3Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- 4Lean back slightly and engage your core.
- 5Pull the cable bar down towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- 7Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Lats
- Equipment
- Cable
Sets and reps
How the free programs use it:
- Push / Pull / LegsBeginner swap for Pull-Up · 4 × 6–10
- Bro SplitBack · 3 × 10–12
- Arnold SplitChest & Back · 3 × 10–12
- Upper / LowerUpper A · 3 × 10–12
- Upper / LowerBeginner swap for Pull-Up · 3 × 6–10
- Full BodyFull Body B · 3 × 10–12
- PPL + Upper / LowerUpper · 3 × 8–10
- PPL / Arnold HybridBeginner swap for Pull-Up · 4 × 6–10
- PPL / Arnold HybridChest & Back · 4 × 8–10
- Lower Body / Glute FocusUpper A · 3 × 10–12
- 2-Day Full BodyFull Body A · 3 × 8–12
- Power + Size Upper / LowerBeginner swap for Pull-Up · 3 × 5–8
- Power + Size Upper / LowerUpper Size · 3 × 10–12
- PPL + Upper / LowerBeginner swap for Pull-Up · 4 × 6–10
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.