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Cable Rear Pulldown

Cable Rear Pulldown

The Cable Rear Pulldown is an effective exercise that primarily targets the muscles of your upper back, specifically the muscles known as the posterior deltoids and rhomboids. This exercise is performed using a cable machine and is great for improving overall posture, upper body strength, and muscle definition. During the Cable Rear Pulldown, you will be pulling the cable handle towards your body, engaging your back muscles in a controlled manner. This exercise requires stability and proper form to maximize its benefits. By focusing on the muscles in your upper back, you can help correct imbalances caused by poor posture or sedentary habits. To perform this exercise correctly, it is essential to maintain a strong core and engage your back muscles throughout the entire range of motion. Avoid using excessive weight to prevent straining your muscles or compromising your form. It is recommended to start with lighter weights and gradually increase the intensity as you build strength and confidence. Integrating the Cable Rear Pulldown into your workout routine can help improve your overall upper body strength, enhance your posture, and increase stability. For a well-rounded fitness routine, it is essential to incorporate other exercises targeting different muscle groups as well. Remember to always warm up before starting any exercise and consult with a fitness professional for proper form and technique.


  • Sit facing a cable machine with your feet flat on the ground and your knees slightly bent.
  • Adjust the cable so that the pulley is positioned above your head.
  • Grasp the cable bar with an overhand grip, hands slightly wider than shoulder width apart.
  • Lean slightly forward from the hips, maintaining a tall posture.
  • Pull the cable bar downwards towards your chest, squeezing your shoulder blades together.
  • Pause for a moment at the bottom of the movement, feeling the contraction in your back muscles.
  • Slowly return the cable bar to the starting position, with your arms fully extended.
  • Repeat for the desired number of repetitions.
  • Make sure to engage your core muscles throughout the exercise to maintain stability.
  • Keep your movements controlled and avoid using momentum to complete the exercise.

Tips & Tricks

  • Focus on pulling with your shoulder blades rather than using your arms to engage the targeted muscles effectively.
  • Maintain a slight bend in your elbows throughout the movement to keep tension on the muscles and avoid strain.
  • Engage your core by contracting your abdominal muscles during the exercise to maintain stability and prevent excessive arching of the back.
  • Control the weight, both on the way down and on the way up, to ensure proper form and maximize muscle activation.
  • Keep your chest lifted and your shoulders down and back throughout the exercise to maintain good posture.
  • Avoid using excessive momentum or swinging your body to complete the movement. Focus on a controlled and smooth motion.
  • Experiment with different hand placements on the bar to target different areas of the back.
  • Inhale before starting the exercise and exhale as you pull the bar down, focusing on your breathing pattern.
  • Make sure to warm up properly before performing the exercise to prepare your muscles and prevent injury.
  • If you experience any discomfort or pain while performing the exercise, consult with a fitness professional to ensure proper technique and prevent injuries.

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