Cable Incline Pulldown (Supine) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Incline Pulldown (Supine) is a compound pulling exercise that primarily targets the traps while also engaging the lats as secondary muscles. Performed on an incline bench facing away from a cable machine, the exercise involves pulling the bar down toward the thighs in a controlled motion, emphasizing contraction in the upper back. This movement strengthens and develops the traps and lats, improves posture, and enhances overall upper-back stability, making it effective for both muscle growth and functional strength.
How to Perform
Position yourself lying on an incline bench with your back toward the cable pulley.
Grasp the bar and extend your arms fully, letting it hover just above your thighs.
Pull the bar downward in a controlled motion, focusing on engaging your traps and lats, then slowly return to the starting position while keeping tension in your upper back.
Continue performing the desired number of repetitions, maintaining proper form throughout.
Keep your core slightly engaged and avoid arching your lower back to ensure stability and maximize trap activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on squeezing your traps at the bottom of the movement for maximum contraction.
Avoid using momentum; perform the movement slowly and controlled.
Keep your shoulders down and away from your ears to prevent strain.
Maintain a slight bend in the elbows to reduce joint stress.
Engage your core to stabilize your body on the incline bench.
Do not overextend your arms or lock your elbows at the top.
Use a weight that allows full range of motion without compromising form.
Keep your neck neutral and avoid craning it forward.
Breathe steadily, exhaling while pulling down and inhaling while returning.
Pause briefly at the peak contraction to enhance muscle activation.
How Not to Perform
Do not use excessive weight that forces you to jerk or swing the bar.
Do not lift your shoulders toward your ears; keep them down and relaxed.
Do not arch your lower back off the bench.
Do not lock your elbows at the top of the movement.
Do not rush through the reps; avoid fast, uncontrolled motions.
Do not let your head crane forward or strain your neck.
Do not release tension in your traps at any point during the set.
Do not pull the bar too far past your thighs or shorten the range of motion.
Do not let your core become loose; maintain stability throughout.
Do not allow your wrists to bend backward; keep them neutral.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
