---
title: "Cable Rear Pulldown"
description: "Sit at the cable pulldown machine with your feet flat on the floor and knees secured under the pads."
locale: en
slug: cable-rear-pulldown
url: "https://hi.fitness/exercises/cable-rear-pulldown"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps"]
equipment: ["Cable"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/a327df29-cable-rear-pulldown.mp4"
updatedAt: 2026-09-13T18:55:01+00:00
---
# Cable Rear Pulldown

Sit at the cable pulldown machine with your feet flat on the floor and knees secured under the pads.

## How to do it

1. Sit at the cable pulldown machine with your feet flat on the floor and knees secured under the pads. Attach a straight bar to the high pulley and grasp the bar with both hands, palms facing forward, hands wider than shoulder-width apart.
2. Lean your head slightly forward, keeping your back straight and core tight. Extend your arms fully above your head.
3. Pull the bar down behind your neck by bending your elbows and bringing them down to the sides.
4. Slowly extend your arms up to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Keep your back straight and avoid using momentum.
- Focus on squeezing your shoulder blades together at the bottom of the movement.
- Exhale as you pull the bar down and inhale as you extend it back up.

## Similar exercises

- [Assisted Pull Up](https://hi.fitness/exercises/assisted-pull-up) - Lats · Machine
- [Assisted Pull Up Normal Grip](https://hi.fitness/exercises/assisted-pull-up-normal-grip) - Lats · Machine
- [Assisted Chin Up Normal Width Reverse Grip](https://hi.fitness/exercises/assisted-chin-up-normal-width-reverse-grip) - Lats · Machine
- [Assisted Pull Up Wide Grip](https://hi.fitness/exercises/assisted-pull-up-wide-grip) - Lats · Machine
- [Assisted Pull Up Close Grip](https://hi.fitness/exercises/assisted-pull-up-close-grip) - Lats · Machine
- [Assisted Chin Up Reverse Wide Grip](https://hi.fitness/exercises/assisted-chin-up-reverse-wide-grip) - Lats · Machine
- [Assisted Close Grip Underhand Chin Up](https://hi.fitness/exercises/assisted-close-grip-underhand-chin-up) - Lats · Machine
- [Assisted Parallel Close Grip Pull Up](https://hi.fitness/exercises/assisted-parallel-close-grip-pull-up) - Lats · Machine