Cable Isang Braso Pulldown

latsbackcable

Matutunan kung paano gawin ang Cable Isang Braso Pulldown nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Cable Isang Braso Pulldown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Isang Braso Pulldown

Sundin ang mga hakbang na ito para maisagawa ang Cable Isang Braso Pulldown nang may tamang form:

  1. 1I-attach ang isang single handle sa high pulley cable machine.
  2. 2Tumayo na nakaharap sa makina, mga paa ay magkakalapad ng balikat.
  3. 3Hawakan ang handle na may overhand grip at buong-buong iextend ang braso.
  4. 4Panatilihing tuwid ang likod at nakaengage ang core.
  5. 5Hilahin ang handle pababa patungo sa tabi habang pinapanatiling malapit ang siko sa katawan.
  6. 6Sandaling itigil sa ibaba ng kilusan at i-squeeze ang lat.
  7. 7Dahan-dahang bitawan ang handle pabalik sa panimulang posisyon.
  8. 8Ulitin para sa nais na bilang ng repetition.
  9. 9Lumipat ng gilid at ulitin ang ehersisyo sa kabilang braso.

Mga Muscles na Ginagamit sa Cable Isang Braso Pulldown

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable Isang Braso Pulldown?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Isang Braso Pulldown?

Ang Cable Isang Braso Pulldown ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Isang Braso Pulldown?

Ang Cable Isang Braso Pulldown ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Isang Braso Pulldown nang may tamang form?

Simulan sa pamamagitan ng I-attach ang isang single handle sa high pulley cable machine. Tumayo na nakaharap sa makina, mga paa ay magkakalapad ng balikat. Hawakan ang handle na may overhand grip at buong-buong iextend ang braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Isang Braso Pulldown?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Cable Isang Braso Pulldown?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable Isang Braso Pulldown best for?

The Cable Isang Braso Pulldown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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