GYMKC
Menu
Get the app

Cable Pushdown (Straight Arm)

Lats TricepsRear delts Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Attach a straight bar to the cable.
  2. Stand with your feet hip-width apart.
  3. Lean your torso slightly forward.
  4. Grip the bar with the backs of your hands facing up.

Movement

  1. Open your chest and press the bar down with your hands.
  2. Lower the bar all the way until it touches your hips.
  3. Slowly return to the starting position.

Breathing

Exhale as you pull the bar down, and inhale as you raise it.

Trainer tips

  • Keep your elbows straight and move only your shoulders
  • Push the bar down to the front of your thighs
  • Lean your upper body forward slightly and lock in the angle

Cautions

  • It can strain your shoulder joints, so do not bring your arms too far back.
  • If your lower back arches, there is a risk of injury, so brace your abs.
  • Bending the elbows and pushing with the triceps
  • Swinging the upper body to use momentum

Exercise info

Primary musclesLats
Secondary musclesTriceps · Rear delts
EquipmentCable machine
Movement patternIsolation
Rep range12–15 reps
13 similar exercises

Representative exercise: Cable Straight Arm Pulldown

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Cable Lying Extension Pullover (with Rope Attachment)HarderCable Standing Lat Pushdown (Rope Attachment)HarderDumbbell Pullover on FloorSimilar exerciseMachine Pullover (Plate Loaded)Similar exerciseEZ Barbell Lying Bent Arms PulloverSimilar exerciseDumbbell PulloverSame muscle · different equipmentBarbell Decline PulloverSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.