Cable Incline Pushdown

latsbackcable

Matutunan kung paano gawin ang Cable Incline Pushdown nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Triceps, Shoulders.

Cable Incline Pushdown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Incline Pushdown

Sundin ang mga hakbang na ito para maisagawa ang Cable Incline Pushdown nang may tamang form:

  1. 1I-attach ang straight bar sa mataas na pulley cable machine.
  2. 2Tumayo na nakaharap palayo sa makina nang may lapad ng balikat ang pagitan ng mga paa.
  3. 3Hawakan ang bar gamit ang overhand grip, na bahagyang mas malawak kaysa lapad ng balikat ang pagitan ng mga kamay.
  4. 4Bahagyang yumiling pasulong at panatilihing tuwid ang likod.
  5. 5Hilahin ang bar pababa tungo sa mga hita sa pamamagitan ng pag-extend ng mga siko.
  6. 6Sandaling huminto sa ibaba, pagkatapos dahan-dahang ibalik ang bar sa simula.
  7. 7Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Cable Incline Pushdown

Primary

lats

Secondary

tricepsshoulders

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Incline Pushdown?

Ang Cable Incline Pushdown ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Incline Pushdown?

Ang Cable Incline Pushdown ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Incline Pushdown nang may tamang form?

Simulan sa pamamagitan ng I-attach ang straight bar sa mataas na pulley cable machine. Tumayo na nakaharap palayo sa makina nang may lapad ng balikat ang pagitan ng mga paa. Hawakan ang bar gamit ang overhand grip, na bahagyang mas malawak kaysa lapad ng balikat ang pagitan ng mga kamay. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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