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How to Do Seated Trap Pull Down — Form, Muscles & Tips

Learn how to do the Seated Trap Pull Down: step-by-step form, muscles worked, cable machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit at a cable machine with a straight bar or rope attachment set at the highest position.
  2. Sit upright facing the machine with your back straight and feet flat on the floor.
  3. Grip the bar or rope with an overhand grip at shoulder-width or slightly wider.
  4. Keep your arms relatively straight or with a very slight bend in the elbows.
  5. Elevate your shoulders by shrugging them upward and slightly back, driving the movement through your traps.
  6. Hold briefly at the top of the shrug.
  7. Lower your shoulders in a controlled manner back to the starting position.
  8. Repeat for the desired number of repetitions.