Cable Pullover
Overview
- Target Muscle Groups:
- Back, triceps, shoulders, chest.
- Equipment:
- Cable, bench.
- Difficulty:
- Intermediate.
General Information
Cable Pullover is an isolation exercise that primarily targets the back and also engages the triceps, shoulders, and chest. It is an intermediate-level movement that biases shoulder extension with straight or softly bent arms.
Continuous cable tension emphasizes the lengthened position of the lats and allows precise load control. It fits well as a hypertrophy or accessory lift and pairs with rows or pulldowns.
Use a straight bar or rope and keep elbows fixed to avoid turning it into a pressdown. A slight hip hinge with ribs down helps target the lats instead of the lower back.
Choose moderate reps and a smooth squeeze at the bottom without bouncing the stack. Progress by adding small weight increments while maintaining the same range and tempo.
Instructions
- Set a high pulley with a straight bar or rope. Stand facing the cable with a slight hip hinge.
- Brace lightly, ribs down, and keep a soft elbow bend that stays fixed throughout.
- Pull the handle in an arc toward your thighs by extending at the shoulders, not by bending the elbows.
- Squeeze lats at the bottom without letting shoulders shrug forward or spine overextend.
- Return slowly under control until arms are near overhead with tension still on the lats.
- Maintain the same elbow angle and torso position for all reps.
- Stop the set when the weight stack starts to bounce or posture shifts.
Common Mistakes
Injuries
Cable Pullover is a medium risk exercise when performed with proper technique.
Excessive lumbar extension and shoulder irritation can occur if the load is too heavy or elbows bend. Keep ribs down, hinge slightly, and lock in a consistent elbow angle.
Use a smooth tempo and avoid the stack slamming. If the shoulder pinches at end range, shorten the top position and warm up with lighter sets.
Frequently Asked Questions
- Q: Rope or straight bar?
Both work. A rope allows a slightly longer bottom range; a straight bar can feel more stable. Pick the one you control best.
- Q: Where should I feel it?
Mainly in the lats along the sides of your back, with minimal triceps and no lower-back strain.
- Q: How much elbow bend is okay?
Keep a small, fixed bend - just enough to stay comfortable. If the angle changes, you are shifting work to the arms.
- Q: What rep range is best?
8-15 smooth reps work well. Choose a load you can control without the stack bouncing or posture changing.
Overview
- Target Muscle Groups:
- Back, triceps, shoulders, chest.
- Equipment:
- Cable, bench.
- Difficulty:
- Intermediate.