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Low Squat Hold Dual Cable Wide Pulldowns

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Squat meets pulldown for back and leg strength.

Muscles Worked
Back, Legs

Starting Position
Use a dual-arm cable system with single handles set at the high position. Stand facing the machine.


  1. Drop into a low squat-hold, with thighs parallel to the floor. Hold this position.
  2. Still in your squat, perform wide-grip pulldowns, pulling through your pinkies, and opening your chest as you pull down.
  3. Note: If you do not have access to a dual-arm cable system, you can also do this exercise squatting on the floor behind the seat of a seated lat pulldown machine and using a single wide grip bar.
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to