Cable Incline Pushdown

Muscles worked

Setup

1. Position an incline bench set at a 30-45 degree angle facing away from a cable machine.
2. Set the cable pulley to the highest position and attach a straight bar or EZ-bar.
3. Lie prone (face down) on the bench with your chest firmly supported and your head clear of the top edge.
4. Grasp the bar with an overhand, shoulder-width grip and extend your arms fully overhead.

How to do it

1. Keeping your arms straight with a slight micro-bend in the elbows, pull the bar down in a wide arc toward your thighs.
2. Exhale as you pull, focusing on driving your elbows back and down toward your hips to maximize lat contraction.
3. Squeeze your lats hard at the bottom of the movement for one second.
4. Inhale as you slowly reverse the motion, returning the bar to the starting position while maintaining constant tension.

Form checklist

• Keep your chest glued to the bench throughout the entire set to prevent swinging.
• Maintain a fixed elbow angle; do not turn this into a tricep extension.
• Keep your shoulders depressed and away from your ears to avoid trap dominance.
• Ensure the movement is a smooth arc rather than a vertical pull.

Pro tips

• Think about 'breaking the bar' across your thighs at the bottom to intensify the peak contraction.
• Focus on the mind-muscle connection by imagining your hands are just hooks and you are pulling solely with your elbows.

Make it harder

• Use a rope attachment to allow for a greater range of motion past your hips at the bottom.
• Incorporate a 3-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the cable incline pushdown work?

The cable incline pushdown primarily targets the triceps, and also works the abs and forearms as secondary muscles.

What equipment do you need for the cable incline pushdown?

The cable incline pushdown uses cable.

Is the cable incline pushdown good for beginners?

The cable incline pushdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Assisted DipIntermediate · triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps
• Band High Pulley Overhead Triceps ExtensionIntermediate · triceps
• Band PushdownBeginner · triceps