Cable or Band Pull-Down

Setup

• Anchor a band overhead or sit at a pulldown station.
• Take a grip a little wider than shoulder width with the arms fully extended overhead.
• Sit or kneel tall with the ribs down.

Execution

1. 1.Pull the shoulder blades down first, then drive the elbows toward the ribs.
2. 2.Bring the handle or bar to the upper chest.
3. 3.Return under control to a full overhead stretch.

Breathing

Exhale as you pull down, inhale as you return.

Form cues

• Start the pull with the shoulder blades.
• Pull to the collarbone, not behind the neck.
• Full stretch overhead at the top of every rep.

Common mistakes

• Leaning far back and turning it into a row.
• Pulling the bar behind the neck.
• Letting the shoulders shrug up at the stretch.