Cable Incline Lat Pulldown
oec:cable-incline-lat-pulldown
A lat pulldown variation performed seated against an incline bench to stabilize the torso and optimize the line of pull for the latissimus dorsi.
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 Lat Pulldown, Incline Bench Lat Pulldown, Chest-Supported Lat Pulldown, Modified Pulldown
How to do it
Setup
- Position an adjustable bench set to a high incline (around 60 to 75 degrees) facing toward or away from a high cable pulley.
- Attach a close-grip handle (such as a V-bar or neutral-grip handle) to the high pulley.
- Sit on the bench with your torso firmly supported against the pad, reaching up to take a firm hold of the attachment.
- Establish a stable foot position on the floor to brace your lower body.
Movement
- Initiate the movement by depressing your shoulder blades and driving your elbows down toward your hips.
- Pull the handle down in a smooth arc until your elbows reach your sides and the handle approaches your upper chest.
- Pause briefly at the bottom, focusing on a strong contraction through your lats.
- Slowly reverse the motion under control, extending your arms and allowing your scapulae to upwardly rotate until you feel a full stretch at the top.
Breathing
Exhale as you pull the handle down toward your chest, and inhale as you return the weight under control to the overhead stretch.
Cues
- Drive your elbows to your back pockets.
- Keep your chest anchored to the pad.
- Lead with your elbows, not your hands.
Common faults
- Lifting your torso off the bench to use momentum.
- Keep your body pinned to the backrest throughout the entire set and reduce the load if necessary.
- Pulling primarily through forearm and bicep flexion rather than driving the elbows down.
- Think of your hands as mere hooks and focus on drawing your elbows down and back to engage the lats.
- Cutting the eccentric short without achieving a full stretch at the top.
- Allow your arms to fully extend overhead while maintaining continuous tension on the cable.
Safety
- Ensure the bench is securely locked into its incline position and will not shift under load.
- Maintain control of the cable throughout the full range of motion to avoid jarring the shoulders at top extension.
Muscles
Joints
- Shoulder: Adduction, Extension
- Shoulder blade: Downward rotation, Depression, Retraction
- Elbow: Flexion
Details
- Movement
- Vertical pull, Pull
- Modality
- Hypertrophy, Strength
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine or Selectorized machine; Adjustable bench
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Cable Lat Pulldown
- substitute for Cable Incline Bench Pulldown
- substitute for Cable Lat Pulldown
- substitute for Cable Lean-Back Lat Pulldown
- substitute for Machine Lat Pulldown
Sources
- wger: Modified pulldown, by Rottekongen (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.