If you have a hard time feeling your back working or if you’re interesting really getting wider lats, you’re going to LOVE this exercise. It’ll trash your lats like crazy!

It’s a very simple concept – basically, you’re going to be doing a pulldown movement…but instead of sitting in a pulldown machine and doing them with a vertical body position, you’re going to be lying on a decline bench and pulling the low cable forward and up.

Hard to explain with just words but the pictures will show it well.

This one combines the benefits of the pulldown movement with the stretch of the pullover movement for the lats. It’s a great overall lat developer.

First, set the decline bench in front of the low pulley. I like the V bar for this one but you could also use a straight bar handle, too.

Make sure the bench is a few feet from the cable so you have to reach fully overhead to grab the handle (this allows you to get the stretch on every rep).

Lie back on the bench, reach overhead and grab the handle.

Decline Lying Pulldowns

Decline Lying Pulldowns

Now, using a standard pulldown type of movement, pull the handle towards your abdomen.

 Decline Lying Pulldowns 2

Pull the handle forward as far as you can (generally until it reaches about mid-chest level). Squeeze hard then lower it slowly back to the start position.

 Decline Lying Pulldowns 3

Let the weight pull a good stretch onto your lats at the bottom. You’ll find as you’re doing the movement, this cable position and your body angle keep the tension on the lats from start to finish. You don’t need a heavy weight to rip up the lats good on this exercise.

Go for at least 8 to 12 reps per set on this exercise – it’s a “feel” based exercise rather than a power-based exercise.



Nick Nilsson, a.k.a. the "Mad Scientist of Exercise", is the author of 9 training books, such as "The Best Exercises You've Never Heard Of" series, and "Metabolic Surge - Rapid Fat Loss", which you can find at his site: http://www.fitness-ebooks.com


Nick has been in the fitness and bodybuilding industry more than 18 years, and  has degrees in Physical Education and Psychology, covering advanced biomechanics, kinesiology, physiology, anatomy and sports psychology, and has written for magazines such as Muscle & Fitness, Mens Fitness, Mens Health, Reps, along with numerous bodybuilding websites.


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