VARIATIONS
- Wide Grip Lat PulldownUprightSeatedHips on a padLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Dumbbell RowBack · Dumbbell · Incline Bench
- Incline Close-Grip Cable PulldownNeutralCloseFacing the anchorLats · Back · Cable Machine · Incline Bench
- One Arm Cable Lat PulldownD-handleOneNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- Half-Kneeling One-Arm Cable Lat PulldownOneBothHalf-kneelingLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Rope Incline PushdownLats · Back · Cable Machine · Incline Bench
Incline Cable Pulldown
Chest lies on a 30-degree incline bench
This exercise isolates the latissimus dorsi by removing momentum and lower back involvement through a chest-supported position. It builds width and thickness in the upper back with constant tension.
HOW TO DO IT
- Set an adjustable bench to a 30-degree incline facing the cable machine.
- Lie face down with your chest pressed firmly against the pad.
- Grab the high pulldown bar with a wide overhand grip.
- Pull the bar down towards your upper chest while squeezing your shoulder blades.
- Pause briefly at the bottom of the movement.
- Slowly return the bar to the start position with control.
COMMON MISTAKES
- Using momentum to jerk the weight down.
- Shrugging shoulders up towards the ears during the pull.
- Lifting the chest off the bench pad.
- Cutting the range of motion short at the bottom.
TIPS
- Initiate the pull by driving your elbows down and back.
- Keep your neck neutral and gaze slightly forward.
- Focus on stretching the lats fully at the top.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineIncline BenchLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Handle
- Lat bar
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Lying face down
- Body support
- Chest supported
- Bench angle
- Incline
- Pulley height
- High
SIMILAR EXERCISES
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