Incline Cable Pushdown

HOW TO DO IT

1. 1Lie face up on an incline bench positioned behind a high cable pulley.
2. 2Grab the straight bar with an overhand grip at shoulder width.
3. 3Extend your arms straight up so the bar hovers above your forehead.
4. 4Pull the bar down in an arc until it touches your upper thighs.
5. 5Squeeze your lats hard at the bottom of the movement.
6. 6Slowly return the bar 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 bar reaches the thighs.

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.

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.

DETAILS

Muscles

LatsBack

Equipment

Cable MachineIncline Bench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Pulldown

Load position

Overhead

Handle

Straight bar

Arms

Both

Arms straight or bent

Straight arms

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Lying on the back

Body support

Shoulders secured under supports

Facing

Facing away

Bench angle

Incline

Pulley height

High