Back · Cable
Cable Pulldown
How to do the cable pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Sit at a high cable pulldown station with your thighs secured under the pad. Grip the bar or handle overhead and pull it down to your upper chest, driving your elbows down and squeezing your lats. Control the return all the way to a full overhead stretch.
- 1Lats contracting as you pull the bar toward your chest
- 2Elbows driving down and back, shoulder blades squeezing together
- 3Core braced and torso tall so the work stays in your back
Common mistakes
- Arching your lower back or flaring your ribs as you pull
- Initiating with your biceps instead of your back
- Yanking the bar or letting it snap back up
Muscles worked
The cable pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the cable pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.