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Bent Over Pulldown

A back exercise performed in a bent-over position using a cable machine to target the latissimus dorsi and other back muscles.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand facing the cable machine with feet shoulder-width apart. Bend forward at the hips, keeping back straight. Grasp the cable attachment and pull it down toward your chest, squeezing your shoulder blades together. Slowly return to starting position.

Starting Position

Stand facing the cable machine with feet shoulder-width apart, bent forward at hips with back straight, grasping the cable attachment with arms extended.

Finishing Position

Return to starting position with arms extended, maintaining the bent-over posture throughout the movement.

Form Cues

Keep back straight, squeeze shoulder blades, pull elbows down and back, maintain bent-over position

Common Mistakes

Rounding the back, not squeezing shoulder blades, using momentum, standing up during movement

Progression Tips

Increase weight, add pause at bottom, perform single-arm variations, or use different attachments.

Regression Tips

Decrease weight, use a wider grip, or perform seated variations to reduce stability demands.

Safety Notes

Maintain proper form to avoid lower back strain. Keep core engaged throughout movement. Stop if you experience pain in lower back, shoulders, or elbows.