Cable Incline Pushdown
Learn how to do the Cable Incline Pushdown with proper form and technique. This cable exercise primarily targets your Lats, with secondary emphasis on Triceps, Shoulders.
How to Do the Cable Incline Pushdown
Follow these steps to perform the Cable Incline Pushdown with correct form:
- 1Attach a straight bar to a high pulley cable machine.
- 2Stand facing away from the machine with your feet shoulder-width apart.
- 3Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 4Lean forward slightly and keep your back straight.
- 5Pull the bar down towards your thighs by extending your elbows.
- 6Pause for a moment at the bottom, then slowly return the bar to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Incline Pushdown Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Incline Pushdown?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Incline Pushdown work?
The Cable Incline Pushdown primarily targets your Lats. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable Incline Pushdown?
The Cable Incline Pushdown requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Incline Pushdown with proper form?
Start by Attach a straight bar to a high pulley cable machine. Stand facing away from the machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Incline Pushdown?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Cable Incline Pushdown?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Incline Pushdown best for?
The Cable Incline Pushdown fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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