Cable Incline Pushdown

Also called incline straight arm pulldown, cable incline pulldown and lying cable pullover.

Works

Lats

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.

1. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.
2. Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.
3. Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.
4. Repeat for the recommended amount of repetitions.

Cues

• Lie on the incline, bar overhead.
• Arms straight, slight elbow bend.
• Pull the bar down to the thighs.
• Return slow, feel the lats stretch.

Common mistakes

• Bending the elbows into a triceps push.
• Rushing the return.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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