How to Do Cable Rear Pulldown

Cable Rear Pulldown is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Rear Pulldown

  1. 01Grasp the wide bar with an overhand grip wider than shoulder-width and sit firmly into the cable machine seat.
  2. 02Retract the scapulae and pull the bar down toward the base of the neck or upper traps.
  3. 03Drive the elbows down and back, feeling the contraction in the mid-back and lats.
  4. 04Control the bar back up until the arms are fully extended and the lats are stretched.
  5. 05Inhale on the way up and exhale at the bottom of the pull.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Rear Pulldown

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the lumbar spine from arching by maintaining a slight forward torso lean and keeping the ribcage pinned down throughout the pull.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Rear Pulldown questions

What muscles does Cable Rear Pulldown work?

Cable Rear Pulldown is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable Rear Pulldown correctly?

Grasp the wide bar with an overhand grip wider than shoulder-width and sit firmly into the cable machine seat. Retract the scapulae and pull the bar down toward the base of the neck or upper traps. Drive the elbows down and back, feeling the contraction in the mid-back and lats. Control the bar back up until the arms are fully extended and the lats are stretched. Inhale on the way up and exhale at the bottom of the pull.

What is the A90 coach tip for Cable Rear Pulldown?

Prevent the lumbar spine from arching by maintaining a slight forward torso lean and keeping the ribcage pinned down throughout the pull.

Is Cable Rear Pulldown suitable for beginners?

Cable Rear Pulldown is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Rear Pulldown?

Cable Rear Pulldown uses cable.

A90 Intelligence

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