cable rear pulldown: technique and muscles worked

Animated demonstration of cable rear pulldown

How to do this exercise

Step:1 Adjust the cable machine so that the pulley is at the highest position.
Step:2 Sit facing the machine with your feet flat on the ground and your knees slightly bent.
Step:3 Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
Step:4 Lean back slightly, keeping your back straight and your chest up.
Step:5 Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
Step:6 Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Arms Shoulders Back
Target muscle: Trapezius Latissimus dorsi
Secondary muscle: Biceps Rhomboids Posterior deltoid

Hypertrophy grade

Average5 / 10

Nemeo’s take

This is an “old school” variation of the classic vertical pull-up that primarily targets the upper back and upper trapezius in addition to the lats. Although it can provide an interesting contraction sensation, it is often considered the risky “little brother” of chest pulling. The reason is anatomical: lowering the bar behind the neck places the shoulder joint in a position of maximum external rotation which can be traumatic for the rotator cuff in the long term. For pure hypertrophy, the front pull remains superior because it allows heavier loads to be used with better security and greater stretching of the back muscles. This exercise should only be performed if you have excellent shoulder mobility.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable rear pulldown

How to do this exercise

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