Back Pulldown Exercise

The back pulldown exercise is a great way to target and strengthen your back muscles. It can be performed using a cable machine or a pulldown machine, which are typically available in most gyms. In this article, we will be discussing how to perform the back pulldown exercise using a cable machine.

Muscles worked:

  • Latissimus dorsi
  • Rhomboids
  • Trapezius
  • Biceps

Equipment needed:

  • Cable machine
  • Wide grip lat pulldown bar
  • Bench (optional)


  1. Start by adjusting the weight on the cable machine. Choose a weight that you are comfortable with and that challenges you.
  2. Attach the wide grip lat pulldown bar to the cable machine. Ensure that the bar is attached securely and is straight.
  3. Stand facing the machine and grasp the bar with your palms facing away from you (overhand grip) and your hands wider than shoulder-width apart. You should be standing directly under the cable.
  4. Take a deep breath and slowly pull the bar down towards your chest. Keep your elbows close to your body and your back straight. Squeeze your shoulder blades together as you pull the bar down.
  5. Once the bar touches your chest, hold for a brief moment and then slowly release the bar back up to the starting position. Do not allow the weight to pull your arms back up – use your back muscles to control the movement.
  6. Repeat for the desired number of repetitions.


  • Keep your chest up and your shoulders down throughout the exercise.
  • Keep your elbows close to your body to engage your back muscles more effectively.
  • Do not swing your body back and forth to lift the weight.
  • Exhale as you pull the bar down, and inhale as you release it back up.


  • Close grip lat pulldown: Use a close grip attachment on the cable machine to target the inner back muscles.
  • Reverse grip lat pulldown: Use an underhand grip on the bar to target the biceps and lower back muscles.