Cable Wide Pulldown Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.7
- Alternate Names
- Lateral Pulldown
How to: Cable Wide Pulldown
- Set the cable pulley to the highest setting and attach a wide grip bar.
- Sit down on the machine and adjust the knee pads if necessary.
- Grab the bar with an overhand grip, hands wider than shoulder-width apart.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a second and then slowly return the bar to the starting position.
Common Mistakes
- Using momentum instead of controlled movements.
- Pulling the bar too far down in front of the neck.
- Failing to keep the elbows pointed down and back.
Modifications
- Use a lighter weight to start until proper form is consistent.
- Perform seated to reduce load on the lower back.
Tips
- Engage your core to stabilize your body during the movement.
- Pull the bar down to the upper chest level for maximum muscle engagement.
- Control the motion on both the downward pull and the upward return.
Cable Wide Pulldown Alternatives
Tags
back
latissimus dorsi
strength
pulldown
cable
upper body