Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition  John Meadows performs incline bench straight-arm pull downs with  assistance from elitefts™ CEO and Founder Dave Tate.

The Setup:

  •  Set the bench up so it is facing away from the cable stack.
  • This is done the same way as a standing straight arm pull down, except your chest is against a 0-90 Incline Bench.

Benefits of Using the Bench:

  • It locks the body in so there is no swing to help start the motion.
  • The arms have to work around the bench, this causes the elbows to be pointed out more and creates a better position for the lats to work.

Keys to Success:

  • Use 2 second tempo on the concentric portion of the movement so it is not rushed and be conscious to squeeze and contract the lats hard throughout the whole movement.
  • Squeeze for 1 second in the contracted position.