Incline Bench Overhead Pulldown

HOW TO DO IT

1. 1Set an adjustable bench to a 30-45 degree incline facing away from a high cable pulley.
2. 2Lie chest-down on the pad with feet flat on the floor for stability.
3. 3Grasp the high pulley attachment with arms fully extended overhead.
4. 4Pull the handles down in an arc until elbows reach hip level.
5. 5Squeeze your shoulder blades together and hold briefly at the bottom.
6. 6Slowly return the weight along the same path to the starting stretch.

COMMON MISTAKES

• Lifting the chest off the bench to generate momentum.
• Using the biceps to pull instead of engaging the lats.
• Cutting the range of motion short at the top.
• Rounding the shoulders forward during the release.

TIPS

• Keep your chest glued to the pad throughout the entire movement.
• Lead with your elbows rather than pulling with your hands.
• Visualize driving your elbows into your back pockets.

DETAILS

Muscles

LatsBack

Equipment

Incline BenchCable MachineLat Pulldown Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Pulldown

Arms

Both

Legs

Both

Arms straight or bent

Straight arms

Body position

Lying face down

Body support

Chest supported

Facing

Facing away

Bench angle

Incline

Pulley height

High