Cable Incline Pushdown
The Cable Incline Pushdown isolates the Lats through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Cable Incline Pushdown
- 1
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
- 2
Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.
- 3
Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.
- 4
Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Incline Pushdown work?
The Cable Incline Pushdown primarily targets the Lats. It's an effective isolation exercise for building lats strength.
Is the Cable Incline Pushdown good for beginners?
Yes, the Cable Incline Pushdown is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Cable Incline Pushdown?
You need cable to perform the Cable Incline Pushdown. Most commercial gyms will have this available.
Track Your Progress
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