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Back · Cable
Cable Rear Pulldown
Cable Rear Pulldown is a beginner compound strength exercise that works the lats (back), with the upper back and biceps assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
How to do Cable Rear Pulldown
- Sit at the cable pulldown machine with your feet flat on the floor and knees secured under the pads. Attach a straight bar to the high pulley and grasp the bar with both hands, palms facing forward, hands wider than shoulder-width apart.
- Lean your head slightly forward, keeping your back straight and core tight. Extend your arms fully above your head.
- Pull the bar down behind your neck by bending your elbows and bringing them down to the sides.
- Slowly extend your arms up to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid using momentum.
- Focus on squeezing your shoulder blades together at the bottom of the movement.
- Exhale as you pull the bar down and inhale as you extend it back up.
Cable Rear Pulldown alternatives
More lats exercises
Cable Rear Pulldown FAQ
What muscles does Cable Rear Pulldown work?
Cable Rear Pulldown mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back and biceps work as secondary muscles.
What equipment do you need for Cable Rear Pulldown?
You need a cable.
How many sets and reps of Cable Rear Pulldown should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Rear Pulldown good for beginners?
Yes. Cable Rear Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Rear Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Rear Pulldown?
Other exercises for the lats include Band Kneeling Lat Pulldown, Band Fixed Back Underhand Pulldown, Dumbbell Lying Rear Delt Row and Resistance Band Cross Body Single Straight Arm Supinated Pulldown.
For developers
Use Cable Rear Pulldown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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