Cable Pulldown

Setup

1. 01Set the thigh pad so your legs are locked under it with feet flat.
2. 02Grip the bar slightly wider than shoulder width with a pronated grip.
3. 03Sit down with arms fully extended and the cable taut.
4. 04Set a tall chest with a slight backward lean of 10 to 20 degrees.

Execution

1. 01Pull the bar down toward the upper chest by driving the elbows down and back.
2. 02Keep the chest up and let the bar meet the chest, not the other way around.
3. 03Squeeze the lats at the bottom without shrugging.
4. 04Return the bar under control to a full overhead stretch.

Checkpoints

• -Shoulders stay down away from the ears throughout.
• -The torso lean stays fixed instead of swinging rep to rep.
• -Elbows finish pointing down, roughly under the wrists.
• -Full elbow extension and lat stretch at the top of every rep.

Common mistakes

• -Rocking the torso backward to heave the bar down.
• -Pulling the bar to the belly with the elbows drifting behind the body.
• -Cutting the top range short and losing the stretch.
• -Gripping so hard the forearms fail before the lats.