Cable Pullover
A back and lat isolation exercise using a high cable pulley, pulling the arms down and back in an arc similar to a dumbbell pullover.
Equipment: Cable machine
How to do it
- 1Attach a straight or rope handle to a high cable pulley and stand facing the machine, gripping the handle with both hands overhead.
- 2Keeping your arms relatively straight, pull the handle down in an arc until it reaches your thighs.
- 3Squeeze your lats at the bottom of the movement.
- 4Return under control to the starting position, allowing a stretch overhead.
Common mistakes
- Bending the elbows too much, which turns the movement into more of a triceps pulldown.
- Using the hips or torso to help pull the weight down instead of isolating the lats.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Pullover safe for beginners?
The Cable Pullover is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, the Cable Straight-Arm Pulldown trains the same main muscle and is a simpler place to start, though it's a different movement, so it builds general strength rather than directly preparing you for this one.
See the Cable Straight-Arm PulldownWhat muscles does the Cable Pullover work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a cable machine for the Cable Pullover?
The Dumbbell Pullover trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell PulloverRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.