Exercise Comparison
Bent-Arm Barbell Pullover vs Cable Incline Pushdown
Side-by-Side
Muscle Analysis
Shared
Only in Bent-Arm Barbell Pullover
Instructions
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Cable Incline Pushdown
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Grasp 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.
Keeping 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.
Slowly 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.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the lats. Bent-Arm Barbell Pullover is a intermediate exercise using barbell, while Cable Incline Pushdown is beginner and uses cable. Choose Cable Incline Pushdown if you're looking for a more accessible option, or Bent-Arm Barbell Pullover for a greater challenge. Bent-Arm Barbell Pullover is a compound movement working multiple joints, making it better for overall strength. Cable Incline Pushdown isolates the target muscle for focused development.