Lying Cable Pullover

Lying pullover with a rope on a high cable: continuous tension on the lats.

• Isolation
• Cable
• Intermediate

How to do it

• Lie with the rope on the high cable behind your head; arms almost straight
• Keep a fixed bend in the elbows throughout the arc
• Lower to a stretch without arching the lower back and return pulling with the lats

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lower for 2–3 s behind your head into a stretch, pull back for 1 s

Common mistakes

• Bending and straightening the elbows like a triceps extension
• Letting the rope hit your head on the return

Muscles worked

Primary

• Lats

Secondary

• Chest
• Triceps

Alternatives

• Dumbbell Pullover
• Straight-Arm Pulldown
• Lat Pulldown