Cable Incline Pushdown
Also known as: incline cable pushdown
Cable Incline Pushdown trades complexity for strength you can feel outside the gym, and it pairs well with a heavy row.
How to do Cable Incline Pushdown
- Attach a straight bar to a high pulley cable machine.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean forward slightly and keep your back straight.
- Pull the bar down towards your thighs by extending your elbows.
- Pause for a moment at the bottom, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Cable Incline Pushdown Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Incline Pushdown Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Cable Incline Pushdown
Swap Cable Incline Pushdown For
Cable Incline Pushdown — Frequently Asked Questions
How do you do the Cable Incline Pushdown?
Attach a straight bar to a high pulley cable machine. Stand facing away from the machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Incline Pushdown work?
The Cable Incline Pushdown primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Incline Pushdown should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Incline Pushdown good for beginners?
Not usually. The Cable Incline Pushdown is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Incline Pushdown?
Try the Band Fixed Back Underhand Pulldown, Lever Assisted Chin-up or the One Arm Against Wall. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Incline Pushdown the same as the incline cable pushdown?
Yes. The Cable Incline Pushdown is also commonly called the incline cable pushdown. Different gyms and training programs label it differently, but "incline cable pushdown" refer to this same movement.
