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Cable Incline Pushdown

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Lats. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Lats

How to perform Cable Incline Pushdown

  1. Step 1. Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
  2. Step 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. Step 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. Step 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. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the cable incline pushdown target?

This movement primarily targets the latissimus dorsi. By performing the pushdown at an incline, you emphasize the lengthened position of the lats through a greater range of motion.

How should I position my body for maximum back engagement?

Set an adjustable bench to a 45-degree incline and face away from the cable machine. Keep your chest pressed against the pad and maintain a slight bend in the elbows to isolate the back.

What is a common mistake to avoid during this exercise?

Avoid using momentum or allowing the shoulders to shrug toward the ears. Ensure the movement is driven by pulling the humerus down toward the hips rather than pressing with the triceps.

How should I program this exercise into my workout routine?

This is best used as an isolation finisher or a pre-exhaustion movement. Perform 3 to 4 sets of 12 to 15 repetitions to focus on the mind-muscle connection and metabolic stress.

What is a suitable alternative if an incline bench is unavailable?

The standing straight-arm cable pulldown is the most direct alternative. You can simulate the incline angle by hinging forward at the hips while maintaining a neutral spine.

Sample sets & reps for Cable Incline Pushdown

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lats exercises

  • Band Assisted Pull-Up — band
  • Bent-Arm Barbell Pullover — barbell
  • Catch and Overhead Throw — ball
  • Chair Lower Back Stretch — stretch
  • Chin-Up — bodyweight

See all Lats exercises →

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