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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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