Smart Workout Diary

Cable Incline Pulldown supine

The supine cable incline pulldown is performed lying face up on an incline bench beneath a high cable. It trains shoulder extension and elbow flexion with an emphasis on the lats and upper back, while the biceps assist. It can help build back strength and improve control in vertical pulling patterns.

Demonstration

Cable Incline Pulldown supine — demonstration 1
Cable Incline Pulldown supine — demonstration 2

Instructions

  1. Set up an incline bench under a high cable so the cable travels over and slightly behind your head. Attach a straight bar or suitable cable handle and select a light load.
  2. Lie face up with your feet firmly on the floor, head supported, and ribs kept down. Reach overhead to take the handle with an overhand grip slightly wider than shoulder width.
  3. Start with your arms extended toward the pulley and your shoulders controlled. Pull the handle down toward your upper chest by driving your elbows down and back.
  4. Pause briefly without lifting your ribs or shrugging, then return the handle slowly to the start under control. Keep your wrists neutral and repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light load until you can keep your torso still throughout the full range.
  2. Keep your shoulders down and away from your ears rather than shrugging as you pull.
  3. Do not arch your lower back or flare your ribs to finish the repetition; reduce the load if this occurs.
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