Cable Pushdown (straight Arm) V. 2
Learn how to do the Cable Pushdown (straight Arm) V. 2 with proper form and technique. This cable exercise primarily targets your Lats, with secondary emphasis on Triceps, Shoulders.
How to Do the Cable Pushdown (straight Arm) V. 2
Follow these steps to perform the Cable Pushdown (straight Arm) V. 2 with correct form:
- 1Attach a straight bar to a high pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- 3Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
- 4Engage your core and keep your back straight as you exhale and push the bar down towards your thighs.
- 5Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling.
- 6Repeat for the desired number of repetitions.
Cable Pushdown (straight Arm) V. 2 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Main
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 Pushdown (straight Arm) V. 2?
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 Pushdown (straight Arm) V. 2 work?
The Cable Pushdown (straight Arm) V. 2 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 Pushdown (straight Arm) V. 2?
The Cable Pushdown (straight Arm) V. 2 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 Pushdown (straight Arm) V. 2 with proper form?
Start by Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. 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 Pushdown (straight Arm) V. 2?
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 Pushdown (straight Arm) V. 2?
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 Pushdown (straight Arm) V. 2 best for?
The Cable Pushdown (straight Arm) V. 2 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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