How to do it
Keep your chest lifted upward throughout every repetition.
- 1
Sit at the cable pulldown machine with your thighs secured under the pads.
- 2
Grasp the bar with a wide grip, palms facing forward.
- 3
Pull the bar down towards the back of your neck, moving your elbows directly downwards.
- 4
Pause briefly at the bottom of the movement, then slowly return the bar to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Be cautious with this exercise as it can put strain on the shoulders; ensure you have good shoulder mobility and do not force the range of motion.
Common mistakes
- ✕Pulling the bar in front of the neck
- ✕Leaning the torso back during the pull
- ✕Dropping the bar rapidly after the pause