Modified Pulldown Guide: Form, Technique, and Benefits

Master the modified pulldown on an incline bench to isolate your lats and improve back thickness with perfect, supported form.

How to Perform

1. Set an incline bench at a 45-degree angle facing away from a cable pulley positioned at the highest setting.
2. Sit on the bench with your chest firmly pressed against the backrest and your feet planted wide for stability.
3. Grasp the long bar or D-handles with an overhand grip, extending your arms fully toward the pulley.
4. Pull the weight down by driving your elbows toward your hips while keeping your chest glued to the bench pad.
5. Squeeze your shoulder blades together at the bottom of the movement without arching your lower back.
6. Control the weight as you slowly return to the starting position, maintaining tension in the lats throughout the ascent.

Common Mistakes

• Lifting the chest off the bench pad during the concentric phase
• Using excessive momentum to jerk the weight down
• Shortening the range of motion by not fully extending the arms at the top
• Pulling with the hands rather than driving with the elbows

Muscles Worked

Primary movers

• Lats

Stabilizers

• Rear Deltoids
• Biceps
• Rhomboids
• Teres Major

Related Guides

• 1-Arm Half-Kneeling Lat Pulldown — Back
• Alternating High Cable Row — Back
• Alternative DB Gorilla rows — Back

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