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.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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.