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Back · Cable
Cable Pulldown
Cable Pulldown is a beginner compound strength exercise that works the lats (back), with the upper back and biceps assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
How to do Cable Pulldown
- Sit at the cable pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar attached to the high pulley with an overhand grip, hands placed at shoulder-width, arms fully extended above you.
- Pull the bar down towards your upper chest, bringing your elbows down and back while keeping them close to your body.
- Slowly extend your arms back to the starting position with control.
- Repeat for the desired number of repetitions.
Form tips
- Exhale as you pull the bar down and inhale as you extend it back.
- Keep your elbows close to your body and avoid flaring them out.
- Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
Cable Pulldown alternatives
More lats exercises
Cable Pulldown FAQ
What muscles does Cable Pulldown work?
Cable Pulldown mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back and biceps work as secondary muscles.
What equipment do you need for Cable Pulldown?
You need a cable.
How many sets and reps of Cable Pulldown should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Pulldown good for beginners?
Yes. Cable Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Pulldown?
Other exercises for the lats include Band Kneeling Lat Pulldown, Band Fixed Back Underhand Pulldown, Resistance Band Cross Body Single Straight Arm Supinated Pulldown and Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown.
For developers
Use Cable Pulldown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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