Cable Pullover: How-to, Tips & More
The Cable Pullover is a beginner isolation exercise for your lats. You do it with cable machine and rope attachment. It is a good fit when your goal is muscle growth.
Muscles worked
Lats
Primary
How to do the Cable Pullover
- Attach a rope to a high pulley and hinge slightly forward.
- Hold the rope with straight arms at eye level.
- Pull it down in an arc to your thighs.
- Let it rise slowly.
Cable Pullover tips
- Keep your arms straight and squeeze your lats at the bottom.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Rope attachment
Type
Isolation
Cable Pullover alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Cable Pullover work?
The Cable Pullover mainly works your lats.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Pullover good for beginners?
Yes. The Cable Pullover is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Pullover?
You need cable machine and rope attachment.
Add Cable Pullover to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon