Cable Pullover — how to, muscles worked, alternatives

How to do the Cable Pullover

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
This exercise Cable Pullover Beginner

Too hard for now? Start with the Dumbbell Floor Pullover.

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.