Cable Pullovers

Description:

The cable pullover is a straight arm pulling exercise performed at a high cable. Pulling the handle down in a long arc with the arms nearly straight works the lats and lower chest, with the serratus anterior assisting. The cable keeps tension on the muscles through the whole range.

Benefits:

• Works the lats and lower chest through a long range.
• Keeps constant tension with the cable.
• Improves the mind muscle connection.
• Trains the serratus anterior.
• Complements both back and chest training.

Profile:

Equipment:	Cable Machine
Type:	Strength Training (Isolation)
Resistance Type:	Cable
Level:	Intermediate

Muscles:

Primary Muscles

• Latissimus Dorsi
• Pectoralis Major (Sternal / Lower Chest)

Secondary Muscles

• Triceps Brachii (Long Head)
• Serratus Anterior

Classification:

Mechanics:	Isolated
Force:	Pull
Utility:	Auxiliary

Instructions:

1. Set a straight bar or rope at the top of a cable machine and stand facing it.
2. Grip the handle with your arms nearly straight and a slight bend in the elbows.
3. Hinge slightly at the hips and brace your core.
4. Pull the handle down in a wide arc toward your thighs, keeping your arms straight.
5. Squeeze the lats and chest at the bottom, then return under control to the stretched position.
6. Repeat for the desired reps, keeping the elbows only slightly bent.

Common Mistakes:

• Bending the elbows and turning it into a pulldown.
• Using momentum from the torso.
• Going too heavy and shortening the range.
• Shrugging the shoulders up.

Variations:

• Dumbbell Pullover
• Straight Arm Pulldown
• Lat Pulldown
• Cable Chest Fly

Safety Tips:

• Keep the arms nearly straight with a fixed slight bend.
• Use a weight you can control through the full arc.
• Brace the core to protect the lower back.
• Stop if you feel shoulder pain.

Additional Information:

The cable pullover bridges back and chest training by working the lats and lower chest together. Keep the arms long and the movement controlled to feel the target muscles.

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