Exercise Comparison
Cable Incline Pushdown vs One Arm Lat Pulldown
Side-by-Side
Muscle Analysis
Shared
Only in One Arm Lat Pulldown
Instructions
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.
One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
Pull the handle down, squeezing your elbow to your side as you flex the elbow.
Pause at the bottom of the motion, and then slowly return the handle to the starting position.
For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Verdict
Both exercises target the lats. Cable Incline Pushdown is a beginner exercise using cable, while One Arm Lat Pulldown is beginner and uses cable. One Arm Lat Pulldown is a compound movement working multiple joints, making it better for overall strength. Cable Incline Pushdown isolates the target muscle for focused development.