Cable Incline Pushdown

A beginner strength exercise for the back, done with a cable machine and a bench or box.

Movement guide

Cable Incline Pushdown

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine + A bench or box

Muscle focusBack

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Cable Incline Pushdown demonstrated on the 3D figure

3D demoCable Incline PushdownBeginner · A cable machine + A bench or box

Beginner grade (source-assigned).

Harder option

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back.

Equipment

A cable machine + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Bent-over two-kettlebell row demonstrated on the 3D figure

3D demoBent-over two-kettlebell rowIntermediate · A kettlebell

Incline bench pull (45-degree incline row) demonstrated on the 3D figure

3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

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Questions people ask

What muscles does the Cable Incline Pushdown work?

Mainly the back.

What equipment do I need for the Cable Incline Pushdown?

A cable machine + A bench or box.

Is the Cable Incline Pushdown good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating bent-over kettlebell row.

How do I make the Cable Incline Pushdown harder?

Progress to the Alternating bent-over kettlebell row, or add load, range or slower lowering once your form is solid.