Pull Up
Lats·Intermediate·Compound
Cable Pullover
The Cable Pullover targets the lats by pulling the rope downward in a vertical motion while maintaining controlled upper body positioning.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Cable Pullover
- 01
Attach a rope handle to a high cable pulley.
- 02
Sit down and secure your thighs under the pad.
- 03
Grip the rope with both hands and lean back slightly.
- 04
Pull the rope down toward your upper chest.
- 05
Squeeze your shoulder blades together at the bottom.
- 06
Slowly return the rope to the starting position under control.
Performance tips
Cues that matter
- Pull your elbows down and back, not the rope itself
- Avoid swinging or leaning back beyond a slight torso angle
- Spread the rope apart at the bottom for a stronger lat squeeze
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Cable Pullover work?
The Cable Pullover primarily targets the Lats. Supporting muscles include Back, Serratus, Triceps, Forearms, Biceps.
Is the Cable Pullover a compound or isolation exercise?
The Cable Pullover is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Cable Pullover?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Pullover?
The Cable Pullover is rated as beginner difficulty. It is suitable for those new to resistance training.
