Cable Standing Pulldown
Strengthen your back and biceps with Cable Standing Pulldowns. A great exercise for building upper body strength and definition.
The Cable Standing Pulldown is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: rope attachment or straight bar attachment or cable machine.
Required Equipment
Cable Standing Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Cable Standing Pulldown Variations and Alternatives
How to do the Cable Standing Pulldown
Attach a rope to a high cable pulley and hold the ends with an overhand grip.
Stand facing the machine with your feet shoulder-width apart, knees slightly bent, and hinge forward slightly from your hips.
Keep your arms nearly straight with a soft bend in your elbows and brace your core.
Pull the rope down and back toward your hips in a sweeping arc until your hands reach your thighs.
Pause for a brief moment at the bottom, squeezing your lats tightly.
Slowly return the rope back to the starting position with control, letting your arms rise until they are fully extended overhead.
Cable Standing Pulldown FAQs
What muscles does the Cable Standing Pulldown work?
The Cable Standing Pulldown mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Cable Standing Pulldown?
Rope attachment or straight bar attachment or cable machine.
Is the Cable Standing Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Standing Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Standing Pulldown variations and alternatives?
Similar exercises include the Battle-Rope, Cable Rope-Handle High-Pulley Pull, Cable Incline Single-Arm Lat Pulldown and Cable Hammer Pushdown Jack.
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