Cable Lat Pullover

Start

Finish

similar: Rope Straight-Arm Pulldown

How to do it

Kneel a stride back from a high pulley holding a rope, hinge at the hips with a flat back so the torso is near horizontal, and pull the rope in an arc from overhead past your face down to your hips with long arms.

Muscles worked

Primary: back · Also works: core, triceps

Equipment

Cables, Full gym

Common mistakes

• Kneeling too close, which makes the cable angle vertical and removes the lat stretch
• Rounding the upper back to reach further at the top
• Letting the hips rise and fall so the movement becomes a hinge rather than a pullover

Variations

• Bench-supported cable pullover lying face up
• Single-arm kneeling cable pullover

Can't do this one? Swap it for

• Straight-Arm Pulldown
• Band Straight-Arm Pulldown
• Lat Pulldown

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback