Scapular Pulldown

Traps Tier B for Traps Cable Isolation Pull

Try it now

3sets

12-15reps

45srest

~3.7kcal/min

Lats Upper Back

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inNeck / upper traps

Lats — the sides of your back under the armpits — and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the elbows down to your back pockets, chest up.”

Tempo · Pull 1 s · pause 1 · lower 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Front of armsPulling with the arms. Hold the bar like hooks (thumb over) and start each rep by pulling the shoulders down.
Feel it in Forearms / gripGrip gives out first. Use straps or a thumbless grip, and train dead hangs separately.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.