Cable Rear Pulldown
Expert Advice
Ensure you fully stretch your lats at the top of the movement and squeeze them as you pull down for maximum engagement.
How-to-do Steps
- Attach a wide bar to a high pulley and grab it with a wide grip.
- Sit down and secure your knees under the pad.
- Lean back slightly and pull the bar down to your upper chest.
- Pause and squeeze your shoulder blades together.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Track Cable Rear Pulldown in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Rear Pulldown primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Secondary
Biceps15%
Forearms15%
Chest15%
Shoulders15%
Traps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Rear Pulldown work?
Cable Rear Pulldown primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Chest, Shoulders, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Rear Pulldown?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Rear Pulldown suitable for beginners?
Cable Rear Pulldown is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
