The Cable Rear Pulldown is a strength training exercise that primarily targets the upper back muscles, specifically the latissimus dorsi. This exercise also engages the muscles in the shoulders and arms.
How to perform
To perform the Cable Rear Pulldown, you will need access to a cable machine with a high pulley attachment. Here are the step-by-step instructions for this exercise:1. Sit down on the seat of the cable machine and adjust the knee pad so that your knees are secured under it. Grab the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
2. Lean forward slightly at the hips, keeping your back straight and your chest up. Your arms should be fully extended overhead.
3. Inhale and pull the cable attachment down towards your chest, keeping your elbows close to your body. Focus on squeezing your shoulder blades together as you pull the weight down.
4. Pause for a moment at the bottom of the movement, feeling the contraction in your upper back muscles.
5. Exhale as you slowly release the weight back up to the starting position, fully extending your arms.
6. Repeat for the desired number of reps.
7. To increase the intensity of the exercise, you can use heavier weights or vary your grip position on the cable attachment.
8. Make sure to maintain proper form throughout the exercise to prevent injury and maximize the benefits to your upper back muscles.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.