Cable Bent-over Pullover
The Cable Bent-over Pullover primarily works the Latissimus Dorsi, with secondary activation of the Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) and stabilizer support from the External Obliques, Pectoralis Major (Clavicular), Rectus Abdominis, Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Bent-over Pullover is an intermediate isolation exercise performed with cable, following a horizontal pull movement pattern. It primarily targets the Latissimus Dorsi, with secondary engagement of the Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Latissimus Dorsi.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi |
| Secondary | Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) |
Muscles Worked
The Latissimus Dorsi is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Pectoralis Major (Clavicular), Rectus Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Face high pulley and grasp revolving cable attachment with arm slightly bent.
- Place one foot slightly back and bend over at hip until shoulder is fully flexed (upper arms at sides of head).
Execution
- With elbows fixed approximately 30°, pull cable attachment down until upper arms are to sides.
- Return attachment overhead.
- Repeat.
Comments
- Fix elbows approximately 30° throughout exercise.
- Also known as Straight Arm Pulldown.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi) and can be substituted based on your equipment or variation preferences.
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