Cable Rear Pulldown

latsbackcable

Matutunan kung paano gawin ang Cable Rear 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, Rhomboids, Rear Deltoids.

Cable Rear Pulldown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Rear Pulldown

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

  1. 1Ayusin ang cable machine para ang pulley ay nasa pinakamataas na posisyon.
  2. 2Umupo na nakaharap sa machine, mga paa ay nakapatag sa lupa at mga tuhod ay bahagyang nakatekuk.
  3. 3Hawakan ang cable attachment nang may overhand grip, mga kamay ay bahagyang mas malawak kaysa lapad ng balikat.
  4. 4Bahagyang yumuko sa likod, panatilihing tuwid ang likod at nakatayo ang dibdib.
  5. 5Hilahin ang cable attachment pababa patungo sa dibdib, pinipiga ang mga shoulder blade nang magkasama.
  6. 6Sandali na huminto sa ibaba ng galaw, pagkatapos ay dahan-dahang bitawan ang cable pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Rear Pulldown

Primary

lats

Secondary

bicepsrhomboidsrear deltoids

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 Rear 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 Rear Pulldown?

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

Anong equipment ang kailangan ko para sa Cable Rear Pulldown?

Ang Cable Rear 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 Rear Pulldown nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang cable machine para ang pulley ay nasa pinakamataas na posisyon. Umupo na nakaharap sa machine, mga paa ay nakapatag sa lupa at mga tuhod ay bahagyang nakatekuk. Hawakan ang cable attachment nang may overhand grip, mga kamay ay bahagyang mas malawak kaysa lapad ng balikat. 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 Rear 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 Rear 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 Rear Pulldown best for?

The Cable Rear 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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