Lying Cable Pullover

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Isolation
• Cable
• Intermediate

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

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

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Lats

Secondary

• Chest
• Triceps

Alternatives

• Dumbbell Pullover
• Straight-Arm Pulldown
• Lat Pulldown