Arms
Pullback
A controlled cable isolation movement designed to maximize peak contraction and tension in the biceps.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing a cable machine with a single-handle attachment set to chest height.
Grasp the handle with an underhand grip and step back until your arm is fully extended in front of you.
Maintain a slight bend in your knees and engage your core to stabilize your torso throughout the movement.
Pull the handle toward your shoulder by flexing the elbow while keeping your upper arm parallel to the floor.
Squeeze the bicep at the point of maximum contraction for one second.
Slowly extend your arm back to the starting position under full control to complete the repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbow to drop toward the ribs during the pulling phase
- Using momentum or leaning the torso back to move the weight
- Shortening the range of motion by not fully extending the arm
- Gripping the handle too tightly, which can lead to excessive forearm fatigue
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.