Cable Pullover
The Cable Pullover primarily works the Latissimus Dorsi, Pectoralis Major (Sternal), with secondary activation of the Serratus Anterior, Teres Major and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a cable isolation exercise at beginner difficulty.
The Cable Pullover is an beginner isolation exercise performed with cable, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, Pectoralis Major (Sternal), with secondary engagement of the Serratus Anterior, Teres Major. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
High cable pullover with straight arms pulling downward targeting chest and lats.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Pectoralis Major (Sternal) |
| Secondary | Serratus Anterior, Teres Major |
Muscles Worked
The Latissimus Dorsi, and Pectoralis Major (Sternal) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Serratus Anterior, and Teres Major act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Teres Major (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Latissimus Dorsi.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| 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, Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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