Seated Incline Cable Straight-Arm Pulldown

Differentiation: Mechanics

This variation of a seated lat pulldown is unique. Here is how: you press the cable down from an incline angle. This angle fully engages your lower lats. You also keep your arms straight throughout the movement. Keeping your arms straight forces your lats to do all of the work.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting.

2) Position the incline bench close against the cable machine.

3) Obtain a [which?] bar attachment.

4) Clip a bar attachment onto the pulley hook.

5) Set the adjustable bench to a 45-degree angle.

6) Lie back the bench with your back flat against the pad.

7) Place your feet wide apart and flat on the floor.

8) Reach up and grasp the bar with both hands 10 inches apart, palms down

9) Push out your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the bar toward your thighs

3) ...while keeping your arms straight

4) ...until your arms are parallel with the floor.

5) Hold the contraction for a count of one second while squeezing your back muscles.

6) Once your hands (and the bar) are about eight inches above your thighs, inhale as you gradually allow the bar to retract and your straightened arms to rotate backward toward the machine in an arc motion.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms straight during the entire movement - to prevent your biceps from doing any work.

Place the bench at an angle that allows fluidity during the movement.

Imagine your hands as hooks as you pull the weight down.

Focus on squeezing your back muscles instead of your arms, this will help concentrate the effort in your back.

Only your arms should move.

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Keep your back flat on the bench's pad.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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