What is the benefit of using an incline bench for this move?

The incline bench stabilizes your torso and prevents you from using your legs or hips to swing the weight. This isolation ensures the lats do all the work throughout the entire range of motion.

How high should the incline bench be set?

A 45-degree angle is generally most effective for a deep stretch. You can adjust it slightly higher or lower based on your shoulder mobility and where you feel the most tension.

Is this better than a standing cable pullover?

Both are effective, but the bench version provides more stability and a larger range of motion. It is particularly useful for lifters who struggle to keep their core still during the standing version.

Rope Pullover on Incline Bench: Full Back Guide

Master the incline rope pullover to isolate your lats and improve back width. Follow our expert steps for better mind-muscle connection and safety.

How to Perform

Position an incline bench facing away from a cable pulley set to the lowest position.
Attach a rope to the cable, sit on the bench, and lean back so your torso is fully supported by the pad.
Reach overhead to grab the rope with both hands using a neutral grip and start with your arms extended above your head.
Pull the rope in a wide arc toward your hips while keeping a slight, fixed bend in your elbows.
Squeeze your shoulder blades together at the bottom of the movement where the rope meets your thighs.
Slowly resist the weight as you return the rope back over your head to the starting position for a full lat stretch.

Common Mistakes

Bending and straightening the elbows during the rep which turns it into a tricep extension.
Arching the lower back off the bench to use momentum instead of the lats.
Moving the weight too fast and failing to feel the stretch at the top of the movement.

Muscles Worked

Primary movers

Lats

Stabilizers

Rear Deltoids
Teres Major
Triceps Long Head
Core

Related Guides

Lats · Back