Cable Pullover

How to Perform the Cable Pullover

Set the cable pulley to the highest position and attach a straight bar or rope handle.
Stand facing the cable machine with your feet shoulder-width apart, about two feet back from the pulley.
Grasp the attachment with both hands using an overhand grip, arms extended overhead with a slight bend in the elbows.
Hinge slightly at the hips and brace your core, keeping your chest up.
Pull the bar or rope downward in a sweeping arc, keeping your arms nearly straight throughout.
Continue pulling until the attachment reaches your upper thighs, squeezing your lats hard at the bottom.
Slowly reverse the arc, allowing your arms to return to the overhead starting position under control.
Maintain the slight bend in your elbows and the hip hinge position throughout all repetitions.

Bending the elbows excessively and turning it into a pushdown

Keep your arms nearly straight with only a slight fixed bend in the elbows throughout the movement.

Standing too upright and not hinging at the hips

Maintain a slight hip hinge to align the cable pull with the lat muscles for optimal activation.

Using too much weight and losing the arc pattern

Choose a weight that allows a smooth, controlled arc from overhead to thighs.

●Think about driving your elbows toward your hips rather than pulling with your hands.
●This exercise is excellent as a lat activation movement at the start of a back workout.
●A rope attachment allows you to spread the ends apart at the bottom for a deeper lat contraction.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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