Back · Cable machine

Cable Incline Pushdown

The cable incline pushdown is an isolation exercise that emphasizes all three heads of the triceps while utilizing the lats and upper back for postural stabilization. It fits well into the middle or end of an upper-body or push-focused workout for lifters of any experience level.

Muscles: Back, Triceps
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Set the cable pulley to a high position with a straight bar or rope attachment.
Stand facing the machine with your torso leaning slightly forward.
Grip the attachment with arms bent at 90 degrees.
Push down by extending your elbows fully, keeping your upper arms stationary.
Return to the starting position with control.

Common mistakes

Flaring your elbows outward shifts the tension away from the triceps and places undue stress on the shoulder joints.
Using torso momentum to swing the weight down removes tension from the working muscles and strains the lower back.
Failing to achieve full elbow lockout at the bottom cuts the range of motion and limits peak contraction.
Allowing the elbows to drift upward during the eccentric phase shifts load onto the anterior deltoids and lats instead of maintaining triceps tension.

Tips

Pin your upper arms firmly at your sides and let only your forearms move through the full range of motion.
Hold the contraction at the bottom for a split second before controlling the negative back up.
Keep a slight bend in your knees and brace your core to maintain a stable, repeatable torso angle.

Sets and reps

Perform 3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest between sets to target hypertrophy and muscular endurance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why use an inclined torso angle instead of standing upright?

Leaning forward aligns your arms more naturally with the cable's line of pull, creating continuous tension and allowing a longer range of motion.

Is a rope attachment or a straight bar better for this exercise?

A straight bar provides a stable grip for heavier loads, whereas a rope allows wrist flare at the finish to maximize the contraction in the lateral and long heads.

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