How to Perform a Prone Incline Chest Supported Cable Lat Pulldown
HOW TO PERFORM A PRONE INCLINE CHEST SUPPORTED CABLE LAT PULL DOWN
One of the most underrated exercises in my opinion, for biasing the lats.
The angle of the movement allows you to drive right down and best align your muscle fibres directly with the cable movement and drive right into the pockets of your lats whilst your torso and chest remain fixed to combat any momentum from hips or shoulders etc!
In this video we discuss
Where to position the cable stack - always position it 2-3 above head height or as high up the cables as we can. Remember we want full range of motion for this movement
Where to position the bench?
Around a body length from the cables or as far back as you can position the bench, space dependent - remember you want to get full stretch and contraction of the movement to get the most out of the exercise.
Which attachment to use - the black neutral grip MAG bars that are just outside shoulder width grip are best
Which angle to position the bench
Between 30-45 degree I find to be best
And how to carry out the movement
Top Tips: Always try and use a black neutral grip MAG (maximum advantage grip handle) here that is around shoulder width grip. This will allow you to best angle to engage lats and also maintain grip whilst doing your sets - I will attach a pic below
THE BEST HANDLES TO USE FOR THIS MOVEMENT: BELOW
This is what an MAG Black Grip Bar Looks Like
If your gym has one, try to make sure you utilise it and get the best out of it for this movement.
The Different Variety of MAG Handles
These are what the MAG grip bars look like; if your gym has them; utilise them, their different sizes etc. Try different grips, i.e, Narrow Grip Pull Downs opt for one of the smaller handles, for a wider grip go for a larger handle.
If you don’t have access to any of the above, use these types below instead:
USE: Multi Purpose Pro Grip Bar Attachment
The ideal grip to help you keep your hips in the bench and avoid using the torso to generate momentum.
USE: Pro Handle D Bar with 2 D Handles
Use this D Bar if you can, as it allows you to position the D Handles much wider than they would normally be able to grip (if you used them together on one clip) and therefore, you’ll be able to target the lats a lot more.
DOUBLE HANDLE LAT BAR
These Handles are a lot easier to grip in a position that demands more of the torso staying rigid and also is the right ‘shoulder width grip’ to perform the movement too.
BARS TO AVOID FOR THIS MOVEMENT
These Standard Lat Pull Down Bars are typically too wide for you to keep in place and maintain good positioning whilst perform this restricted with your torso unable to move in the way it normally does when using these handles for regular Lat Pull Downs. As well as that, they are more difficult to grip in a more restricted position for your torso. Try to avoid using these for this specific exercise if you can, unless you absolutely have to, but if you cannot find any of the above, this is a better choice than the choices below and the straight and EZ Bars.
AVOID - BLACK STRAIGHT BAR
Not enough width with this bar to be able to perform the movement properly. Avoid these.
AVOID: EZ BAR
These EZ Bars (the curved/ bendy bars) again, make it difficult for you to grip the bar properly when performing this movement, avoid these.