Pulldown

Pulldown

Muscle Groups Involved

  • Lats - Primary
  • Mid Back/Mid Traps - Primary
  • Lower Trapezius - Primary

Category

Cable

Highlights

  • Lean back slightly with a neutral spine and braced core.
  • Think of your hands as hooks and pull from your elbows.
  • Think about pushing your elbows into your back pockets.
  • Pause briefly at the bottom and stretch at the top.

Description

The classic Pulldown exercise is a foundational movement for back development, especially when pull ups cannot be performed. It focuses on the largest muscles of your back including the latissimus dor

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The classic Pulldown exercise is a foundational movement for back development, especially when pull ups cannot be performed. It focuses on the largest muscles of your back including the latissimus dorsi and the trapezius. To perform the Pulldown exercise start in a seated position. Take a shoulder width grip on the bar, palms facing away from you. Lean back about 15 degrees with a braced core. Start the movement by depressing your shoulder blades down and back. Pull the weight down until the bar is touching your chest or as far as you can go naturally. Pause briefly at the bottom and return the weight to the starting position.

Common Mistakes

Do not bicep curl the bar to your chest. Do not use too much momentum and s
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Do not bicep curl the bar to your chest. Do not use too much momentum and stay controlled during the movement. Do allow for a full stretch at the top of the exercise.

Pro Tips

Placing the emphasis of your pull on your pinkies can increase activation o
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Placing the emphasis of your pull on your pinkies can increase activation of your latissimus dorsi. Imagine shoving your elbows into your back pockets during the movement in order to get the focus on your back muscles instead of your arm muscles.

Purpose

Pulldowns are a well rounded exercise for overall back development as it mi
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Pulldowns are a well rounded exercise for overall back development as it mimics a pull up. When done properly, pulldowns can balance out any lagging muscle groups that may get neglected during other compound movements.

Form

Your elbows should end up behind you at the bottom of the movement. Your wr
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Your elbows should end up behind you at the bottom of the movement. Your wrists should be neutral and the bar should be touching somewhere on your sternum or chest.

Additional Names

Lat Pulldown