Cable Pushdown (straight Arm) V. 2

latsbackcable

Matutunan kung paano gawin ang Cable Pushdown (straight Arm) V. 2 nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Triceps, Shoulders.

Cable Pushdown (straight Arm) V. 2 exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Pushdown (straight Arm) V. 2

Sundin ang mga hakbang na ito para maisagawa ang Cable Pushdown (straight Arm) V. 2 nang may tamang form:

  1. 1Ikabit ang straight bar sa mataas na pulley cable machine.
  2. 2Tumayo nang nakaharap sa makina, nakalagay ang mga paa sa lapad ng balikat at bahagyang nakabaluktot ang mga tuhod.
  3. 3Hawakan ang bar nang overhand grip, pinapanatiling tuwid ang mga braso at nakaharap pababa ang mga palad.
  4. 4I-engage ang core at panatilihing tuwid ang likod habang humihinga at itinutulak ang bar pababa patungo sa mga hita.
  5. 5Sandaling huminto sa ibaba, pagkatapos ay dahan-dahang ibalik ang bar sa simula habang humihinga.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Pushdown (straight Arm) V. 2

Primary

lats

Secondary

tricepsshoulders

Exercise Details

Equipment
cable
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Pushdown (straight Arm) V. 2?

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 Pushdown (straight Arm) V. 2?

Ang Cable Pushdown (straight Arm) V. 2 ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Pushdown (straight Arm) V. 2?

Ang Cable Pushdown (straight Arm) V. 2 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 Pushdown (straight Arm) V. 2 nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang straight bar sa mataas na pulley cable machine. Tumayo nang nakaharap sa makina, nakalagay ang mga paa sa lapad ng balikat at bahagyang nakabaluktot ang mga tuhod. Hawakan ang bar nang overhand grip, pinapanatiling tuwid ang mga braso at nakaharap pababa ang mga palad. 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 Pushdown (straight Arm) V. 2?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Cable Pushdown (straight Arm) V. 2?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Pushdown (straight Arm) V. 2 best for?

The Cable Pushdown (straight Arm) V. 2 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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