Cable Incline Pushdown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Cable Incline Pushdown is an isolation exercise performed on a cable machine with an incline attachment that primarily targets the lats while engaging the triceps as a secondary muscle. The exercise involves standing facing the machine, gripping the rope attachment with an overhand grip, and keeping the elbows close to the sides as the arms are extended downward toward the hips. Maintaining a controlled motion throughout, the exercise emphasizes proper form, full range of motion, and a brief squeeze at the bottom to maximize triceps activation, while also recruiting the lats to stabilize the movement. This exercise is ideal for improving upper-body strength, particularly in the back and arms, and can help enhance muscle definition when performed consistently with appropriate resistance.
How to Perform
Attach the rope to the cable machine and set the incline angle, selecting a weight that is challenging yet allows you to maintain control throughout the set.
Stand facing the machine with feet about shoulder-width apart, knees slightly bent for stability.
Grab the rope with an overhand grip, bringing your hands close together at chest level.
Keep your elbows tucked against your sides and your upper arms still, then press the rope down toward your hips, fully engaging your triceps while allowing your lats to stabilize the movement.
Pause briefly at the bottom of the motion, squeezing your triceps to maximize contraction, then slowly guide the rope back to the starting position in a controlled manner.
Continue for your target number of repetitions, ensuring every rep is deliberate, controlled, and focused on proper muscle activation rather than speed.
Maintain a straight back and avoid leaning forward or using momentum, as this ensures the triceps and lats do the work instead of other muscles compensating.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows close to your body at all times to isolate the triceps and prevent shoulder involvement.
Use a controlled tempo—avoid jerking or letting the weight snap back—to fully engage the lats and triceps.
Select a weight that challenges you but still allows strict form; too heavy reduces focus on target muscles.
Focus on squeezing the triceps at the bottom of the movement for maximum contraction.
Avoid leaning forward or using body momentum, as this shifts work away from the target muscles.
Maintain a slight bend in the knees to stabilize your stance and prevent lower back strain.
Ensure a full range of motion, extending completely downward without locking the elbows aggressively.
Breathe steadily, exhaling during the push and inhaling while returning to the start, to maintain core stability.
How Not to Perform
Do not let your elbows flare out or move forward; this reduces triceps activation and shifts tension to the shoulders.
Avoid using momentum by swinging your body or leaning forward to push the weight down, as this wastes energy and stresses the lower back.
Do not select a weight that is too heavy, which can cause jerky movements and compromise proper form.
Avoid partial reps; not extending fully downward or returning to the start limits muscle engagement.
Do not lock your elbows aggressively at the bottom, as this can strain the joints and reduce triceps focus.
Avoid letting your shoulders shrug up or rounding your back; keep a stable, upright posture to engage lats properly.
Do not rush through the exercise; fast repetitions prevent controlled contraction and reduce effectiveness.
Avoid holding your breath; maintain steady breathing to keep core stability and overall control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
