Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Chest
Triceps
Highlighted muscles
How To Perform
- 1 Lie on a bench perpendicular to the cable machine. Set the cable at a low position.
- 2 Grip a bar or rope with arms extended above your chest.
- 3 Pull in an arc down toward your thighs, keeping arms straight with a slight elbow bend.
- 4 Return slowly above your chest.
Form Cues
- ✓ Arms stay nearly straight throughout.
- ✓ Feel the lats stretch fully at the top of the movement.
Common Mistakes
- ✗ Bending the elbows significantly — this shifts load from lats to triceps.
- ✗ Rushing the eccentric.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Pullover, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Cable Pullover? These alternatives target the same muscles:
Swap Cable Pullover for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Cable Pullover should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Pullover target?
Cable Pullover primarily targets the Lats. Secondary muscles include Chest, Triceps.
Is Cable Pullover good for beginners?
Cable Pullover is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Cable Pullover, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.