Cable Incline Pushdown Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Cable incline pushdown focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
Exercise FAQ
What’s a common form error with this movement?
Letting the hips drift or the ribs flare. Keep everything stacked so the core does the stabilizing. Think of it as controlled movement done with repeatable, clean reps.
Where should I feel the effort?
You should feel deep tension through the trunk, not strain in the neck or hip flexors. Adjust the setup if the effort shifts away from the core.
How can I progress this safely?
Increase time under tension, then add resistance or a harder variation. Progress only if you can keep the same clean position.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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