Cable Incline Pushdown
How to do the 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.
How to program the Cable Incline Pushdown
Sets and reps
As an isolation movement, the Cable Incline Pushdown is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Incline Pushdown is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable Incline Pushdown work?
The Cable Incline Pushdown primarily targets the Lats.
What equipment do I need for the Cable Incline Pushdown?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Incline Pushdown should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
