Cable Straight-Bar Rear-Delt Pulldown
Target your rear deltoids and upper back with this cable movement. Focused on controlled pulls and shoulder blade retraction, it’s the perfect addition for building postural strength and width.
The Cable Straight-Bar Rear-Delt Pulldown is a compound exercise that mainly works the shoulders, with help from the core. You'll need: cable machine.
Required Equipment
Cable Straight-Bar Rear-Delt Pulldown Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Side Shoulder (lateral deltoid); Abdominals (rectus abdominis)
How to do the Cable Straight-Bar Rear-Delt Pulldown
Setup
Attach a long straight bar to the high pulley of a cable machine.
Stand facing the machine. Place one leg up on the provided support pad (if available) or step back slightly and hinge at the hips for stability.
Movement
Start with your arms extended upward, holding the bar with an overhand grip.
Pull the bar down toward your upper chest or neck level by driving your elbows backward and outward, focusing on squeezing your shoulder blades together.
Keep a slight bend in your elbows throughout the movement and avoid using your lower back to pull the weight.
Slowly return the bar to the starting position with control, maintaining tension on the rear deltoids.
Cable Straight-Bar Rear-Delt Pulldown FAQs
What muscles does the Cable Straight-Bar Rear-Delt Pulldown work?
The Cable Straight-Bar Rear-Delt Pulldown mainly works the shoulders, with help from the core. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Straight-Bar Rear-Delt Pulldown?
Cable machine.
Is the Cable Straight-Bar Rear-Delt 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 Straight-Bar Rear-Delt Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
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