Lying Pullover (Cable)

A compound exercise that targets the chest and lats by pulling cable resistance over the body while lying perpendicular to the machine.

Instructions

1. Set a cable pulley to a mid-to-high position and attach a single handle or rope attachment.
2. Lie perpendicular to the cable machine on a bench, with the pulley at the side of your head.
3. Grasp the handle with both hands, arms extended and elbows slightly bent.
4. Pull the handle down and across your body toward your lower torso in an arc motion.
5. Pause briefly at the bottom, feeling the stretch and contraction in your chest and lats.
6. Return to the starting position in a controlled manner and repeat.

Tips

• Maintain a slight elbow bend throughout to reduce joint stress and maintain constant tension.
• Keep your torso and hips stable on the bench; all movement should come from shoulder flexion and adduction.
• Control the eccentric portion to maximize muscle engagement.
• The angle of the cable can be adjusted to emphasize different muscle groups.
• Use a weight that allows full range of motion without excessive strain.
• This exercise provides a unique stretch across the chest and lats.