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Cable Rear Pulldown
A pulldown taken behind the neck that biases the upper lats, teres major, and rhomboids, for lifters with the shoulder mobility to do it safely.
BackCableVertical pull
GoLightWeight mediacable-rear-pulldown
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
RhomboidsTeres majorRear deltoidsBiceps
Equipment
Cable
Pattern
Vertical pull
Setup
- 01Set the thigh pad snug and grip the bar wider than shoulder width.
- 02Sit tall with the head shifted slightly forward to clear the bar path.
- 03Start with arms fully extended and the cable taut.
- 04Confirm you can externally rotate the shoulders comfortably before loading heavy.
Execution
- 01Pull the bar straight down behind the head toward the base of the neck.
- 02Drive the elbows down and out to the sides.
- 03Stop when the bar reaches the top of the traps; do not bounce it off the neck.
- 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.
Programming notes
- -Use 3 sets of 10 to 15 reps at moderate loads; save heavy work for front pulldowns.
- -Skip this variation if shoulder external rotation is limited or painful.
- -Rotate with front pulldowns rather than stacking both heavy in one session.
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