{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Bench Cable Pulldown",
      "kind": "common"
    },
    {
      "text": "Incline Bench Pulldown",
      "kind": "common"
    },
    {
      "text": "Prone Incline Cable Pulldown",
      "kind": "common"
    },
    {
      "text": "Chest-Supported Cable Pulldown",
      "kind": "common"
    },
    {
      "text": "Incline Cable Pulldown",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "downward-rotation",
          "depression",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1138"
  },
  "id": "oec:cable-incline-bench-pulldown",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline of 30 to 45 degrees, facing a high pulley station.",
      "Attach a wide bar or pair of handles to the high cable.",
      "Lie prone with your chest securely pressed into the bench and balls of your feet planted on the floor.",
      "Reach overhead and grasp the handle with an overhand grip, allowing your arms to fully extend toward the pulley."
    ],
    "steps": [
      "Initiate the pull by depressing your shoulder blades and driving your elbows down toward your hips.",
      "Continue pulling until the attachment approaches the top of your chest or the front of the bench.",
      "Pause for a brief moment at the peak contraction, squeezing your back and lats.",
      "Slowly extend your arms under control, letting the cable pull your shoulders into a stretch at the top."
    ],
    "breathing": "Exhale as you pull down toward your chest, and inhale as you return the weight to full extension.",
    "cues": [
      "Lead with the elbows.",
      "Keep the chest pinned to the pad.",
      "Reach long at the top."
    ],
    "common_faults": [
      {
        "fault": "Lifting the chest off the pad to swing the weight down.",
        "correction": "Keep your sternum firmly glued to the incline bench to ensure the back muscles do the work without momentum."
      },
      {
        "fault": "Shrugging the shoulders upward toward the ears during the pull.",
        "correction": "Keep your shoulders pulled down away from your ears before and while flexing your elbows."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the bench is stable and does not slide during the set."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Incline Bench Pulldown",
  "previous_ids": [
    "oec:incline-bench-pulldown"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Incline bench pulldown",
        "url": "https://wger.de/en/exercise/1138/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Franpol"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-lat-pulldown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "incline_degrees": 45,
    "position": "prone"
  },
  "status": "active",
  "summary": "A chest-supported vertical pulling exercise performed prone on an incline bench facing a high cable pulley to isolate the lats with minimal lower-back fatigue."
}