Cable Incline Pushdown

Target muscle

Lats

Also works

Triceps, shoulders

Equipment

Cable

Body part

Back

How to do the cable incline pushdown

1. Attach a straight bar to a high pulley cable machine.
2. Stand facing away from the machine with your feet shoulder-width apart.
3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4. Lean forward slightly and keep your back straight.
5. Pull the bar down towards your thighs by extending your elbows.
6. Pause for a moment at the bottom, then slowly return the bar to the starting position.
7. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The triceps and shoulders work as secondary muscles. See all lat exercises or every cable exercise.