Cable Pushdown (straight Arm) V. 2
Also known as: cable pushdown straight arm
Cable Pushdown (straight Arm) V. 2 trades complexity for control through the whole range, and it pairs well with a heavy row.
How to do Cable Pushdown (straight Arm) V. 2
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
- Engage your core and keep your back straight as you exhale and push the bar down towards your thighs.
- Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Cable Pushdown (straight Arm) V. 2 Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Pushdown (straight Arm) V. 2 Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Pushdown (straight Arm) V. 2
Swap Cable Pushdown (straight Arm) V. 2 For
Cable Pushdown (straight Arm) V. 2 — Frequently Asked Questions
How do you do the Cable Pushdown (straight Arm) V. 2?
Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. 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 Pushdown (straight Arm) V. 2 work?
The Cable Pushdown (straight Arm) V. 2 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 Pushdown (straight Arm) V. 2 should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 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 Pushdown (straight Arm) V. 2 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Pushdown (straight Arm) V. 2?
Try the Barbell Pullover, Medicine Ball Catch And Overhead Throw or the Wide Grip Rear Pull-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Pushdown (straight Arm) V. 2 the same as the cable pushdown straight arm?
Yes. The Cable Pushdown (straight Arm) V. 2 is also commonly called the cable pushdown straight arm. Different gyms and training programs label it differently, but "cable pushdown straight arm" refer to this same movement.
