Cable Straight Arm Pulldown (with Rope)

latsbackcable

Matutunan kung paano gawin ang Cable Straight Arm Pulldown (with Rope) 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 Straight Arm Pulldown (with Rope) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Straight Arm Pulldown (with Rope)

Sundin ang mga hakbang na ito para maisagawa ang Cable Straight Arm Pulldown (with Rope) nang may tamang form:

  1. 1Ikabit ang rope sa cable machine sa pinakamataas na setting.
  2. 2Tumayo nang nakaharap sa makina, nakalagay ang mga paa sa lapad ng balikat.
  3. 3Hawakan ang rope gamit ang dalawang kamay, nakaharap pababa ang mga palad.
  4. 4Ganap na abutin ang mga braso sa harap, bahagyang nakabaluktot ang mga siko.
  5. 5I-engage ang lats at dahan-dahang hilahin ang rope pababa patungo sa mga hita, pinapanatiling tuwid ang mga braso.
  6. 6Sandaling huminto sa ibaba, pagkatapos ay dahan-dahang bitawan ang tensyon at bumalik sa simula.
  7. 7Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Straight Arm Pulldown (with Rope)

Primary

lats

Secondary

bicepsforearms

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
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 Straight Arm Pulldown (with Rope)?

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 Straight Arm Pulldown (with Rope)?

Ang Cable Straight Arm Pulldown (with Rope) 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 Straight Arm Pulldown (with Rope)?

Ang Cable Straight Arm Pulldown (with Rope) 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 Straight Arm Pulldown (with Rope) nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang rope sa cable machine sa pinakamataas na setting. Tumayo nang nakaharap sa makina, nakalagay ang mga paa sa lapad ng balikat. Hawakan ang rope gamit ang dalawang kamay, 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 Straight Arm Pulldown (with Rope)?

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 Straight Arm Pulldown (with Rope)?

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 Straight Arm Pulldown (with Rope) best for?

The Cable Straight Arm Pulldown (with Rope) 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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