Incline straight arm pull down with cable
The cable inclined pushdown / pulldown is an effective upper body exercise that targets the triceps and chest. It’s particularly beneficial for enhancing triceps strength and stability while providing secondary activation to the shoulders and upper chest. Athletes might profit from this exercise as it improves pushing power, essential for sports requiring upper body strength like basketball, swimming, and boxing. Moreover, by performing the pushdown on an incline, it reduces shoulder strain, making it a safer option for those with shoulder issues.
| Primary muscle group: | Chest |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
26kg
Avg. weight
58lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lie on an inclined bench positioned under, and facing away from, a high cable pulley.
- 2Grasp the straight bar using a shoulder-width pronated (overhand) grip.
- 3Keep your elbows slightly bent throughout the exercise.
- 4Exhale as you pull the bar in a wide arcing motion towards your thighs.
- 5Hold for two seconds and squeeze your back muscles.
- 6Inhale as you slowly return the bar to the starting position.
- 7Repeat for the recommended number of repetitions.
Tips & Tricks
Engage Your Core: To maintain stability and ensure you are focusing on the correct muscle groups, engage your core throughout the exercise.
Proper Incline Angle: Adjust the bench to a 45-degree incline. This angle is optimal for targeting your lats effectively while minimizing lower back strain.
Wide Grip for Lat Activation: Use a shoulder-width or slightly wider grip on the bar to maximize lat activation. This will help you better engage the target muscles.
Controlled Motion: Focus on controlled, deliberate movements rather than speed. Lower the bar slowly and with control to maximize muscle engagement.
Full Range of Motion: Allow your arms to extend fully at the top of the movement and pull the bar down until your hands are in line with your thighs. This ensures a complete range of motion and better muscle activation.
Elbows Slightly Bent: Keep a slight bend in your elbows throughout the movement to protect your joints and maintain tension in your lats.
Avoid Momentum: Don’t use body momentum to pull the bar down. Focus on using your lats and avoid swinging your torso.
Breath Control: Exhale as you pull the bar down and inhale as you return to the starting position. Proper breathing can help you maintain better form and provide more power during the exercise.
Adjust Cable Height: Ensure the pulley is set at the highest position for an optimal range of motion and effective workout.
Practice Mind-Muscle Connection: Concentrate on squeezing your lats as you pull down for better muscle engagement and growth.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
