Incline straight arm pull down with cable

Exercise overview

Primary muscle group: Chest

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 28

Average per rep (lbs)*: 62

Description: Lie on an inclined bench positioned under, and facing away from, a high cable pulley. Grasp the straight bar using a shoulder-width pronated (overhand) grip. Keep your elbows slightly bent throughout the exercise. Exhale as you pull the bar in a wide arcing motion towards your thighs. Hold for two seconds and squeeze your back muscles. Inhale as you slowly return the bar to the starting position. Repeat for the recommended number of repetitions.

Exercise ID: 00153

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Incline straight arm pull down with cable

Exercise tips and tricks

Engage Your Core: To maintain stability and ensure you are focusing on the correct muscle groups, engage your core throughout the exercise.
Proper Incline Angle: Adjust the bench to a 45-degree incline. This angle is optimal for targeting your lats effectively while minimizing lower back strain.
Wide Grip for Lat Activation: Use a shoulder-width or slightly wider grip on the bar to maximize lat activation. This will help you better engage the target muscles.
Controlled Motion: Focus on controlled, deliberate movements rather than speed. Lower the bar slowly and with control to maximize muscle engagement.
Full Range of Motion: Allow your arms to extend fully at the top of the movement and pull the bar down until your hands are in line with your thighs. This ensures a complete range of motion and better muscle activation.
Elbows Slightly Bent: Keep a slight bend in your elbows throughout the movement to protect your joints and maintain tension in your lats.
Avoid Momentum: Don’t use body momentum to pull the bar down. Focus on using your lats and avoid swinging your torso.
Breath Control: Exhale as you pull the bar down and inhale as you return to the starting position. Proper breathing can help you maintain better form and provide more power during the exercise.
Adjust Cable Height: Ensure the pulley is set at the highest position for an optimal range of motion and effective workout.
Practice Mind-Muscle Connection: Concentrate on squeezing your lats as you pull down for better muscle engagement and growth.

Exercise overview

Exercise tips and tricks

Download the app