How to do the Lying Cable Pullover
- Lie on a bench, head toward the low pulley, feet flat.
- Hold a handle in each hand, arms reaching back past your head.
- Pull the handles in an arc until they are over your chest.
- Slowly lower the handles in an arc behind your head, feeling a stretch.
Full technique — 7 steps
- Attach two handles to a low pulley and place a flat bench lengthwise in front of it.
- Lie on the bench with your head toward the pulley and your feet planted on the floor.
- Take a handle in each hand and reach your arms back past your head.
- Start with elbows slightly bent and keep that arm angle nearly unchanged throughout.
- Tighten your stomach and keep your ribs from flaring as the weight moves overhead.
- Pull the handles up in an arc until your arms point straight up over your chest.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Pullover Easier
Dumbbells
- Dumbbell Floor Pullover Easier
- Cross Bench Dumbbell Pullover Harder
Resistance bands
Machine
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
- Easier Single Arm Resistance Band Straight Arm Pulldown
- This exercise Lying Cable Pullover
Too hard for now? Start with the Single Arm Resistance Band Straight Arm Pulldown.
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).
