How to Do Cable Incline Pushdown
Start and end of one clean rep of Cable Incline Pushdown.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | — |
| Equipment | Cable |
| Category | Strength |
How to perform Cable Incline Pushdown
- Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Cable Incline Pushdown work?
Cable Incline Pushdown is a focused movement that primarily works the back.
What equipment do I need for Cable Incline Pushdown?
Cable Incline Pushdown needs a cable station with the right handle attachment.
How many sets and reps should I do for Cable Incline Pushdown?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Cable Incline Pushdown with a coach in your pocket
Gimmy is your AI gym buddy — it programs Cable Incline Pushdown into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access