# Lying Cable Pullover

A pullover lying on a flat bench with your head toward a low pulley, targeting the lats and teres major. The cable keeps tension on the lats even when your arms are over your chest.

- Intermediate · Isolation
- Equipment: Cable machine, Flat bench
- HD video: https://media.seto.fit/exercises/cable-lying-extension-pullover-with-cables-attachment/video/male.mp4
- HTML: https://seto.fit/exercises/lying-cable-pullover/

## Muscles worked

- Lats: 9/10
- Teres major: 6/10
- Lower chest: 5/10
- Triceps: 5/10
- Serratus anterior: 4/10
- Rotator Cuff: 3/10

## How to do the Lying Cable Pullover

1. Lie on a bench, head toward the low pulley, feet flat.
2. Hold a handle in each hand, arms reaching back past your head.
3. Pull the handles in an arc until they are over your chest.
4. Slowly lower the handles in an arc behind your head, feeling a stretch.

### Full technique — 7 steps

1. Attach two handles to a low pulley and place a flat bench lengthwise in front of it.
2. Lie on the bench with your head toward the pulley and your feet planted on the floor.
3. Take a handle in each hand and reach your arms back past your head.
4. Start with elbows slightly bent and keep that arm angle nearly unchanged throughout.
5. Tighten your stomach and keep your ribs from flaring as the weight moves overhead.
6. Pull the handles up in an arc until your arms point straight up over your chest.
7. Lower the handles in an arc behind your head until your shoulders reach a deep stretch.

## Common mistakes

- Turning it into a triceps extension
- Letting ribs flare hard
- Dropping too deep without control
- Bending elbows more on ascent
- Lifting shoulders off bench

## Form cues

- Keep elbow bend fixed
- Move through the shoulders
- Ribs down on bench
- Let lats stretch overhead
- Slight elbow bend

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 2 s
- **Endurance** (good 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.

- **Kettlebell**: [Kettlebell Pullover](https://seto.fit/exercises/kettlebell-pullover/)
- **Dumbbells**: [Dumbbell Floor Pullover](https://seto.fit/exercises/dumbbell-floor-pullover/), [Cross Bench Dumbbell Pullover](https://seto.fit/exercises/cross-bench-dumbbell-pullover/)
- **Resistance bands**: [Resistance Band Floor Pullover](https://seto.fit/exercises/resistance-band-floor-pullover/)
- **Machine**: [Ski Erg Straight Arm Pulldown](https://seto.fit/exercises/ski-erg-straight-arm-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: [Resistance Band Shoulder Adduction](https://seto.fit/exercises/resistance-band-shoulder-adduction/) — Beginner
- Easier: [Single Arm Resistance Band Straight Arm Pulldown](https://seto.fit/exercises/single-arm-resistance-band-straight-arm-pulldown/) — Beginner
- **This exercise: Lying Cable Pullover — Intermediate**

## Quick answers

### What muscles does the Lying Cable Pullover work?

Primary: Lats 9/10, Teres major 6/10. Also works: Lower chest 5/10, Triceps 5/10, Serratus anterior 4/10, Rotator Cuff 3/10.

### When should I do the Lying 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 Lying Cable Pullover?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 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 Lying Cable Pullover?

Kettlebell: Kettlebell Pullover. Dumbbells: Dumbbell Floor Pullover, Cross Bench Dumbbell Pullover. Resistance bands: Resistance Band Floor Pullover. Machine: Ski Erg Straight Arm Pulldown.

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

Single Arm Resistance Band Straight Arm Pulldown (Beginner), Resistance Band Shoulder Adduction (Beginner).

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

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