How to Do Cable Pushdown (Straight Arm)

Cable Pushdown (Straight Arm) is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Pushdown (Straight Arm)

  1. 01Face the cable machine and grasp a straight bar or rope attachment with an overhand grip at shoulder height.
  2. 02Step back until there is tension on the cable and hinge slightly at the hips with a flat back.
  3. 03Pull the bar down toward the thighs in a sweeping arc while keeping the arms straight.
  4. 04Exhale as the bar reaches the legs and engage the lats for a deep contraction.
  5. 05Return the bar slowly to the starting height until the arms are parallel to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Pushdown (Straight Arm)

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a slight bend in the elbows to keep the tension on the latissimus dorsi rather than the triceps.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Pushdown (Straight Arm) questions

What muscles does Cable Pushdown (Straight Arm) work?

Cable Pushdown (Straight Arm) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable Pushdown (Straight Arm) correctly?

Face the cable machine and grasp a straight bar or rope attachment with an overhand grip at shoulder height. Step back until there is tension on the cable and hinge slightly at the hips with a flat back. Pull the bar down toward the thighs in a sweeping arc while keeping the arms straight. Exhale as the bar reaches the legs and engage the lats for a deep contraction. Return the bar slowly to the starting height until the arms are parallel to the floor.

What is the A90 coach tip for Cable Pushdown (Straight Arm)?

Maintain a slight bend in the elbows to keep the tension on the latissimus dorsi rather than the triceps.

Is Cable Pushdown (Straight Arm) suitable for beginners?

Cable Pushdown (Straight Arm) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Pushdown (Straight Arm)?

Cable Pushdown (Straight Arm) uses cable.

A90 Intelligence

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