Incline Straight-Arm Pulldown
Muscles worked
Instructions
- 1Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
- 2Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.
- 3Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.
- 4Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Straight-Arm Pulldown
The incline straight-arm pulldown isolates the lats through a full range of motion, from arms overhead down to the thighs, without biceps involvement. Lying on an incline bench stabilizes the torso and allows full focus on the back contraction. It's a great complement to pull-ups and rows for improving the mind-muscle connection with the lats. The arcing motion challenges the back differently than a standard vertical pulldown. It fits well at the end of a back session as a pure isolation finisher.
check_circleBenefits
- check_circleFully isolates the lats without biceps involvement
- check_circleImproves mind-muscle connection with the back
- check_circleWorks an unusually complete range of motion
- check_circleGood finisher after heavy pulling work
lightbulbExecution tips
- lightbulbKeep the arms straight throughout the movement
- lightbulbFocus on contracting the lats, not the arms
- lightbulbPause briefly in the bottom position
- lightbulbChoose a moderate load to keep control
warningCommon mistakes
- warningBending the elbows to cheat the weight
- warningUsing too much weight, which breaks form
- warningRushing the return without control
- warningNot stabilizing the torso on the bench
helpFrequently asked questions
How does this differ from a dumbbell pullover?expand_more
The motion is similar in range, but the cable provides constant tension while the dumbbell's resistance varies with the angle.
Do you really need an incline bench?expand_more
It stabilizes the torso, but you can also perform it standing while leaning slightly forward.
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