How to perform it

1. 1

   Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.

2. 2

   Sit on the seat with your back straight and your feet flat on the ground.

3. 3

   Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Lean back slightly and engage your core.

5. 5

   Pull the cable bar down towards your chest, squeezing your shoulder blades together.

6. 6

   Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.

7. 7

   Repeat for the desired number of repetitions.

Also available in 9 other languages.

Similar exercises

Gironda Sternum Chin

backbody weight

Alternate Lateral Pulldown

backcable