Cable Pulldown
Cable Pulldown trades complexity for control through the whole range, and it pairs well with a heavy row.
How to do Cable Pulldown
- Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- Sit on the seat with your back straight and your feet flat on the ground.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and engage your core.
- Pull the cable bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Cable Pulldown Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Pulldown Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Cable Pulldown
Swap Cable Pulldown For
Cable Pulldown — Frequently Asked Questions
How do you do the Cable Pulldown?
Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured. Sit on the seat with your back straight and your feet flat on the ground. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Pulldown work?
The Cable Pulldown primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Pulldown should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Pulldown good for beginners?
Not usually. The Cable Pulldown is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Pulldown?
Try the Assisted Standing Pull-up, Band Underhand Pulldown or the One Arm Against Wall. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
