Incline straight-arm pull-down


Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Teres Major, Rhomboids, Levator Scapulae, Sternal (lower) Pectoralis Major, Pectoralis Minor, Triceps Brachii (Long Head), Posterior Deltoid
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Lie on an inclined bench positioned under, and facing away from, a high cable pulley.
  2. Grasp the straight bar using a shoulder-width pronated (overhand) grip.

Execution

  1. Keeping your elbows slightly bent, exhale as you pull the bar forward and downward to your thighs in a wide arcing motion.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you reverse the motion and return the bar to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Keep the movement slow and controlled.
  • Keep your elbows slightly bent.
  • Instead of a straight bar, you can use either a v-bar or a rope attachment and a neutral grip (palms facing each other). You can also perform the incline straight-arm pull-down unilaterally (one arm at a time) by using a stirrup/handle. To derive the benefits of both unilateral and bilateral training, alternate between the two.
  • The incline straight-arm pull-down is very similar to the pullover.

Incline straight-arm pull-down video

Sources


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