Form cues
- Pull elbows to your ribs
- Keep chest tall
- Shoulders down, not shrugged
- Control the way up
Exercise
Cable Pulldown
Back, cable
A seated cable back exercise where you pull a bar from overhead to your upper chest to train the lats and upper arms.
Target: lats. Also works: biceps, forearms.
Steps
- Adjust the seat and knee pad so your thighs are held down and you can reach the bar overhead.
- Sit tall with your feet flat, grab the bar with an overhand grip just outside shoulder width, and straighten your arms.
- Lean back slightly and pull your shoulders down away from your ears.
- Drive your elbows down and pull the bar to the top of your chest.
- Pause briefly while keeping your chest lifted and your torso still.
- Slowly straighten your arms and let the bar rise under control to the start position.
Common mistakes
- Pulling the bar behind the neck
- Swinging the torso backward to start the rep
- Letting the shoulders shrug up at the top
- Stopping short and not fully straightening the arms
Breathing
Inhale as the bar rises, and exhale as you pull the bar down to your upper chest.
In the app, search for Cable Pulldown and add it to a workout.