Set an adjustable bench to a 30 to 45-degree incline facing a cable machine.
Attach a rope handle to a high cable pulley.
Lie chest-down on the incline bench.
Reach up and grasp both ends of the rope.
Keep your chest supported against the bench.
Brace your core and keep your neck neutral.
Pull the rope downward toward your upper chest.
Drive your elbows down and back toward your hips.
Squeeze your lats at the bottom of the movement.
Slowly return the rope to the starting position and repeat.
PT Will Duru’s Perspective
The rope incline bench lat pulldown is an excellent exercise for isolating the lats while reducing momentum.
I like this movement because the incline bench keeps your torso stable, making it much harder to cheat the weight. This allows you to focus entirely on pulling through the lats.
The rope attachment also creates a natural range of motion and allows a stronger contraction at the bottom of the movement.
Add this exercise to your training if you want better lat activation, improved back development, and a stronger mind-muscle connection.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds lat strength and size
- Improves mind-muscle connection
- Reduces momentum during pulling
- Increases back width
- Supports pull-up performance
- Provides continuous cable tension
- Improves upper-back control
Frequently Asked Questions
Is the rope incline bench lat pulldown good for beginners?
Yes. The bench support helps beginners focus on proper lat engagement.
What muscles does the rope incline bench lat pulldown work?
It primarily targets the lats, teres major, rhomboids, traps, rear delts, and biceps.
Why use an incline bench?
The bench removes body movement and helps isolate the back muscles.
Should I pull with my hands or elbows?
Focus on driving your elbows down toward your hips for maximum lat activation.
How many reps should I perform?
Aim for 8 to 15 repetitions with controlled movement and full range of motion.