Incline Bench Cable Pullover

Execution

1. Keep a slight, fixed bend in your elbows for the whole set, without bending them further to help pull.
2. Exhale and pull the bar down in an arc toward your thighs, leading the motion with your lats.
3. Squeeze the lats hard at the bottom and hold for a beat.
4. Inhale and bring the bar back overhead under control, feeling a light stretch in the lats.
5. Keep your back pressed to the bench the whole set, without arching to pull farther.
6. When the set is done, let the bar rise slowly until the weight stack settles completely, then let go and sit up.

Quick cues

• Elbows fixed, don't bend them more.
• Lead with the lats, not the arms.
• Back stays pinned to the bench.
• Pull in an arc, not a straight line.

Common faults

• Fault: Bending the elbows to turn it into a triceps pulldown

  Fix: Lock the elbow angle from the start and let only the shoulder move.

• Fault: Arching the back off the bench to pull farther

  Fix: Press the back into the pad and drop the weight if arching is the only way to complete the pull.

• Fault: Pulling the bar straight down instead of in an arc

  Fix: Imagine tracing a big arc from overhead down to the thighs.

• Fault: Letting the bar snap back overhead too fast

  Fix: Count 2 seconds on the way up so the lats control the whole cable path.