The cable incline pushdown is an isolation exercise targeting the latissimus dorsi, performed using a cable machine with a straight bar attachment. It emphasizes controlled movement and proper form to effectively engage the lats while also involving the tricep and shoulders as secondary muscles.
Also Works
TricepsShoulders
How to Perform
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.
Pro Tips
•Keep your arms straight throughout the movement. This is a lat isolation exercise, not a tricep pushdown. Think about driving the bar toward your hips in an arc.
•Lean forward about 20-30 degrees from vertical to align the cable path with your lat fibers for maximum stretch and contraction.
•Squeeze your lats hard at the bottom position where the bar reaches your thighs, holding for a one-second count.
Common Mistakes
•Bending the elbows excessively, which turns this into a tricep pushdown instead of a lat-focused movement.
•Standing too close to the cable machine, which shortens the range of motion and reduces the lat stretch at the top.
•Using too much weight and compensating with body momentum rather than isolating the lats.