Cable Rope Incline Pushdown

HOW TO DO IT

1. 1Lie face up on an incline bench positioned behind a high cable pulley.
2. 2Grab one end of the rope in each hand with a neutral grip, thumbs facing each other.
3. 3Extend your arms straight up so the rope hovers above your forehead.
4. 4Pull the rope down in an arc until it touches your upper thighs.
5. 5Spread the rope ends apart and squeeze your lats hard at the bottom.
6. 6Slowly return the rope to the starting position above your head.

COMMON MISTAKES

• Bending the elbows too much and turning the move into a triceps extension.
• Using momentum to swing the weight instead of controlling the descent.
• Lifting the shoulders off the bench during the downward pull.
• Stopping the range of motion before the rope reaches the thighs.
• Gripping the rope too tightly and letting the wrists drive the movement.

TIPS

• Keep your upper arms glued to your sides throughout the entire rep.
• Initiate the pull by driving your elbows down toward your hips.
• Maintain a slight bend in the elbows to protect the joint.
• Focus on moving the elbows rather than just pulling with the hands.
• Spread the rope ends apart at the bottom of the rep to maximize the lat squeeze.

SAFETY

• Ensure the cable path is clear of the bench frame to prevent sudden stops.
• Do not hyperextend the shoulders at the top of the movement if you feel pinching.
• Keep your head clear of the returning rope.

DETAILS

Muscles

LatsBack

Equipment

Cable MachineIncline Bench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Handle

Rope

Arms

Both

Hand orientation

Neutral (palms facing each other)

Body position

Lying on the back

Bench angle

Incline

Pulley height

High