Incline Pushdown (Cable)

Lat isolation exercise performed on an incline bench using a high cable attachment for shoulder extension.

Instructions

1. Set a straight bar attachment to a high pulley on the cable machine and set up an incline bench facing away from the machine.
2. Lie on the incline bench facing away from the cable machine with your back firmly against the bench.
3. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder-width grip.
4. Extend your arms in front of you at approximately a 45-degree angle. The bar should be around 2 inches away from your upper thighs.
5. Keeping your upper arms relatively stationary, pull the bar down and toward your body by extending your shoulders.
6. Continue until the bar reaches approximately your chest or lower.
7. Hold the contraction briefly and squeeze your lats.
8. Slowly return to the starting position with control.
9. Repeat for the desired number of repetitions.

Tips

• Focus on using your lats to drive the movement, not your arms
• Keep your upper arms relatively stationary throughout the movement
• The incline position maximizes lat engagement
• Control the weight throughout both the pushing and returning phases
• This variation provides excellent lat stretch at the bottom position