# Cable Pullover

A straight-arm cable pullover targeting the lats with assistance from the chest and triceps. Useful for lifters building shoulder extension strength without heavy rowing.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/standing-lat-cable-pull-over/video/male.mp4
- HTML: https://seto.fit/exercises/chest-cable-pullover/

## Muscles worked

- Lats: 9/10
- Triceps: 5/10
- Mid chest: 4/10

## How to do the Cable Pullover

1. Stand facing the cable machine with a straight bar attached to a pulley at chest height.
2. Step back until the cable is stretched, then hinge forward at the hips.
3. Sweep the handle down toward your thighs, keeping a gentle bend in your elbows.
4. Slowly return the handle along the same arc toward the pulley.

### Full technique — 7 steps

1. Attach a straight bar to a pulley set at about chest height and face the machine.
2. Take a shoulder-width stance and grip the handle with arms extended in front.
3. Step back until the cable is taut, bend your knees slightly, and hinge forward at the hips.
4. Keep a slight bend in your elbows and set your shoulders down away from your ears.
5. Sweep the handle down in an arc by driving your upper arms toward your hips.
6. Finish with the handle near your thighs without turning it into a pressdown.
7. Return along the same arc until your arms point toward the pulley and your lats are fully lengthened.

## Common mistakes

- Bending elbows into a pressdown
- Standing too upright throughout
- Shrugging shoulders during the pull
- Using torso swing for momentum
- Stopping short of the full stretch

## Form cues

- Slight elbow bend
- Drive arms toward hips
- Let lats stretch at the top
- Shoulders stay down

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Pullover](https://seto.fit/exercises/dumbbell-pullover/), [Cross Bench Dumbbell Pullover](https://seto.fit/exercises/cross-bench-dumbbell-pullover/)
- **Kettlebell**: [Kettlebell Pullover](https://seto.fit/exercises/kettlebell-pullover/)
- **Resistance bands**: [Resistance Band Floor Pullover](https://seto.fit/exercises/resistance-band-floor-pullover/)
- **Machine**: [Single Arm Lat Pulldown](https://seto.fit/exercises/single-arm-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Floor Pullover](https://seto.fit/exercises/dumbbell-floor-pullover/) — Beginner
- **This exercise: Cable Pullover — Beginner**

## Quick answers

### What muscles does the Cable Pullover work?

Primary: Lats 9/10, Mid chest 4/10. Also works: Triceps 5/10.

### When should I do the Cable Pullover in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Pullover?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Pullover?

Dumbbells: Dumbbell Pullover, Cross Bench Dumbbell Pullover. Kettlebell: Kettlebell Pullover. Resistance bands: Resistance Band Floor Pullover. Machine: Single Arm Lat Pulldown.

### What is an easier version of the Cable Pullover?

Dumbbell Floor Pullover (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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