Pullover (Cable)

An isolation exercise targeting the chest and lats by pulling cable resistance in an arc motion over the body.

Instructions

1. Set the cable pulley to a mid-to-high position and attach a straight bar or rope.
2. Stand facing the cable machine with feet shoulder-width apart and a slight forward lean.
3. Grasp the attachment with a narrow grip, arms extended at shoulder height or slightly higher.
4. Pull the attachment down and toward you in an arc motion, bringing it to your upper torso.
5. Pause briefly at the bottom, feeling the contraction in your chest and lats.
6. Return to the starting position in a controlled manner and repeat.

Tips

• Maintain a slight forward lean and upright posture throughout the movement.
• Keep a slight bend in your elbows to reduce joint stress and maintain constant tension.
• Focus on the muscle contraction rather than just moving the weight.
• Control the eccentric portion to maximize muscle engagement.
• Adjust the pulley height to emphasize different muscle groups as desired.
• Use a weight that allows full range of motion with proper form.