Back Exercise · Cable
Cable Incline Pushdown
The incline pushdown angles the cable to hit the lats from above, closer to how a pullover trains the muscle than a standard vertical pushdown does. It's a less common lat exercise that's worth trying specifically because most lat work comes from pulling motions rather than pressing-style pushdowns. Keeping the arms nearly straight throughout is what keeps this a lat exercise instead of turning it into a triceps movement.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to 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.
- Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean forward slightly and keep your back straight.
- Push the bar down toward your thighs by extending your elbows.
- Pause briefly at the bottom, then slowly return the bar to the starting position.
- Execute the desired number of reps with smooth cadence and consistent focus on the lats.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.
Common Mistakes to Avoid
- Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
- Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
- Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.
How to Breathe During This Exercise
Breathe continuously, matching your inhale and exhale to the pace of your repetitions.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Incline Pushdown mainly targets your Lats, with your Triceps helping support the movement, along with your Shoulders.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Cable Incline Pushdown work?
- The Cable Incline Pushdown mainly works your lats. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Incline Pushdown?
- You do the Cable Incline Pushdown with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Incline Pushdown?
- One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Incline Pushdown?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.