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JALON EN BANCO INCLINADO
A high-stability variation of the vertical pull designed to isolate the lats by eliminating momentum and lower back stress.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 45-degree to 60-degree incline and place it a few feet in front of a high cable pulley.
Grip the bar or handle and lie chest-down on the bench with your head clear of the top edge and feet firmly planted.
Depress your shoulder blades down and away from your ears before beginning the movement.
Pull the bar toward your upper chest by driving your elbows down toward your hips in a controlled arc.
Squeeze your shoulder blades together at the bottom of the movement for a full contraction.
Slowly extend your arms back toward the pulley while maintaining tension in your back muscles.
Repeat the movement for the desired number of repetitions without letting the weight stack touch.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the chest off the bench during the concentric phase
- Using a range of motion that is too short to engage the lats
- Leading the movement with the hands rather than the elbows
- Excessive swinging or using momentum to pull the weight
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.