Pull Day Workouts With Cable Machines

Cable-based pull day workouts for adults who want lats, upper-back, rear-delt, and biceps development using stable straight sets, evidence-informed effort targets, and practical kilogram load progression.
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Set load units

Workout 1

4 exercises12 sets

Cable Pull Day Hypertrophy Template

Lats, Rear Delts, Trapezius, Neck, Biceps

A cable-focused pull session using vertical pull, upper-back, rear-delt, trap, and elbow-flexor work with repeatable set quality and progressive overload.

  1. 1
    Cable Lat Pulldown
    anatomy
    1Exercise

    Cable Lat Pulldown

    Rest 2m 30s

    • 110 reps x 40 kgRIR 3
    • 210 reps x 40 kgRIR 2
    • 310 reps x 40 kgRIR 1

    Start with shoulder blades elevated then depress as the pull starts; avoid swinging and maintain a 2-3 s lowering phase.

  2. 2
    Cable Rear Delt Reverse Fly
    anatomy
    2Exercise

    Cable Rear Delt Reverse Fly

    Rest 1m 30s

    • 114 reps x 10 kgRIR 3
    • 214 reps x 10 kgRIR 2
    • 314 reps x 10 kgRIR 1

    Lead with elbows, keep ribs down, and pause briefly at peak contraction.

  3. 3
    Cable Shrug
    anatomy
    3Exercise

    Cable Shrug

    Rest 2m

    • 112 reps x 35 kgRIR 3
    • 212 reps x 35 kgRIR 2
    • 312 reps x 35 kgRIR 1

    Elevate shoulders vertically without neck jutting; control the descent and avoid bouncing the stack.

  4. 4
    Cable Biceps Curl
    anatomy
    4Exercise
    Cable Biceps Curl

    Rest 1m 15s

    • 112 reps x 15 kgRIR 3
    • 212 reps x 15 kgRIR 2
    • 312 reps x 15 kgRIR 1

    Fix upper arm position, avoid torso swing, and use full elbow extension each rep where tolerated.