Cable Seated Pullover
Overview
- Target Muscle Groups:
- Back, triceps, shoulders, chest.
- Equipment:
- Cable, bench.
- Difficulty:
- Intermediate.
General Information
Cable Seated Pullover is a compound exercise that primarily targets the back and also engages the triceps, shoulders, and chest. It is an intermediate-level movement that emphasizes the lats with a long lever and consistent cable tension.
The seated setup reduces lower-back involvement compared with standing versions, making it easier to isolate the lats through shoulder extension. A rope or straight bar can be used depending on comfort and desired arm path.
Use it to build back width, improve lat engagement before rows, or as a higher-rep accessory. Keeping elbows soft and pulling them toward the hips encourages lat-driven motion rather than elbow flexion from the biceps or triceps.
Choose a bench position that lets you stay tall and braced without overarching. Moderate loads and smooth tempo usually produce the best sensation along the outer lats and lower scapular region.
Instructions
- Set the high pulley and attach a rope or straight bar. Sit on a bench facing the high pulley, feet planted, chest tall, and ribs down.
- Grip the attachment shoulder-width, keep elbows slightly bent, and let the arms reach overhead without losing neutral spine and head position.
- Initiate by driving the elbows down and in toward your hips, feeling the lats wrap and the shoulder blades rotate down and back naturally (no forceful pinching).
- Pull until hands reach just outside the thighs or the lower abdomen, keeping the ribcage stacked over the pelvis and avoiding lumbar arching or hip thrusting forward.
- Pause briefly, then return slowly under control, letting the lats lengthen without losing shoulder position or collapsing the chest.
- Use steady breathing and maintain a consistent arm path from rep to rep; adjust the bench distance to keep tension throughout the range of motion.
Common Mistakes
Injuries
Cable Seated Pullover is a low risk exercise when performed with proper technique.
Most issues come from excessive lower-back arching or yanking with the arms. Keep a light elbow bend, drive through the lats, and brace the trunk to avoid spinal extension during the pull and return phases.
If shoulders feel pinchy, reduce range slightly, raise the cable height, or switch to a rope to allow a more comfortable path. Prioritize smooth tempo and stop the set if control or position breaks down.
Alternative Exercises
Frequently Asked Questions
- Q: Rope or straight bar - what should I use?
Rope allows a more natural path and a closer finish, often improving lat feel. A straight bar can work if wrists and shoulders remain comfortable throughout the range.
- Q: What rep range is best here?
Moderate-to-high reps (10–20) with controlled tempo suit the movement, keeping 1–2 reps in reserve for consistent technique and lat tension.
- Q: Is there a free-weight alternative I can try?
Yes - Dumbbell Pullover offers a similar pattern with different loading. Choose it if cable access is limited or if you prefer a free-weight feel.
- Q: How should I position the bench and my torso?
Sit far enough from the stack to keep constant tension, stay tall with a slight forward reach at the top, and avoid leaning back to finish the rep.
Overview
- Target Muscle Groups:
- Back, triceps, shoulders, chest.
- Equipment:
- Cable, bench.
- Difficulty:
- Intermediate.