Cable Rear Pulldown

Setup

1. 01Set the thigh pad snug and grip the bar wider than shoulder width.
2. 02Sit tall with the head shifted slightly forward to clear the bar path.
3. 03Start with arms fully extended and the cable taut.
4. 04Confirm you can externally rotate the shoulders comfortably before loading heavy.

Execution

1. 01Pull the bar straight down behind the head toward the base of the neck.
2. 02Drive the elbows down and out to the sides.
3. 03Stop when the bar reaches the top of the traps; do not bounce it off the neck.
4. 04Return under control to a full overhead stretch.

Checkpoints

• -The neck stays long with only a slight forward head shift, not a full crane.
• -Elbows stay under the bar rather than drifting forward.
• -The bar touches lightly at the traps with no impact.
• -Torso stays vertical throughout.

Common mistakes

• -Craning the neck far forward and rounding the upper back.
• -Slamming the bar into the base of the skull or neck.
• -Using heavy loads without the shoulder mobility for the path.
• -Cutting the top range short and losing the stretch.