Cable Incline Bench Pulldown

oec:cable-incline-bench-pulldown

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Incline Bench Cable Pulldown, Incline Bench Pulldown, Prone Incline Cable Pulldown, Chest-Supported Cable Pulldown, Incline Cable Pulldown

How to do it

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.

Movement

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

Lifting the chest off the pad to swing the weight down.: Keep your sternum firmly glued to the incline bench to ensure the back muscles do the work without momentum.
Shrugging the shoulders upward toward the ears during the pull.: Keep your shoulders pulled down away from your ears before and while flexing your elbows.

Safety

Ensure the bench is stable and does not slide during the set.

Muscles

Latissimus dorsi prime mover
Teres major prime mover
Biceps brachii synergist
Brachialis synergist
Rhomboids synergist
Lower trapezius synergist
Rear deltoid synergist

Joints

Shoulder: Extension, Adduction
Shoulder blade: Downward rotation, Depression, Retraction
Elbow: Flexion

Details

Movement: Vertical pull
Modality: Strength, Hypertrophy
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine; Adjustable bench
Record: Repetitions and Load
Load: external, weight stack

variation of Cable Lat Pulldown
substitute for Cable Lat Pulldown

Sources

wger: Incline bench pulldown, by Franpol (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-incline-bench-pulldown.json