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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Biceps
- Equipment
- Cable
Cable Rear Pulldown
4 steps Updated 29/08/2026
Cable Rear Pulldown is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Lat Pull Down Machine (Cable).
Step by step
How to perform it
- Sit at the cable pulldown machine with your feet flat on the floor and knees secured under the pads. Attach a straight bar to the high pulley and grasp the bar with both hands, palms facing forward, hands wider than shoulder-width apart.
- Lean your head slightly forward, keeping your back straight and core tight. Extend your arms fully above your head.
- Pull the bar down behind your neck by bending your elbows and bringing them down to the sides.
- Slowly extend your arms up to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Cable Rear Pulldown
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