TETSUCable Rear Pulldown
The Cable Rear Pulldown is a cable exercise for the back that primarily targets the lats, with the biceps, rhomboids and rear deltoids assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Cable Rear Pulldown
- Adjust the cable machine so that the pulley is at the highest position.
- Sit facing the machine with your feet flat on the ground and your knees slightly bent.
- Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean back slightly, keeping your back straight and your chest up.
- Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Rear Pulldown work?
The Cable Rear Pulldown primarily targets the lats. The biceps, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the Cable Rear Pulldown?
You need a cable machine to perform the Cable Rear Pulldown.
How many sets and reps of the Cable Rear Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Rear Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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