Cable Incline Pushdown

How to perform

1. 01Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
2. 02Grasp 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.
3. 03Keeping 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.
4. 04Slowly 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.
5. 05Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.