Cable Rope Pullover

Body region

• Back
• Chest

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Pectoralis Major
• Rhomboids
• Triceps

Holds

• Serratus Anterior
• Rectus Abdominis
• External Oblique

Equipment

• Cable Station

Technique

1. Attach a rope to a high pulley and kneel or stand a step back from the stack, holding the rope ends with straight arms overhead.
2. Hinge slightly forward with a long, braced torso.
3. Sweep the rope down in an arc toward your thighs, keeping the arms almost straight.
4. Return slowly overhead until you feel a stretch in the lats.

Cues

• Think of pushing the hands down in an arc.
• Keep a slight bend at the elbows and do not change it.
• Brace the abs to keep the ribs down.

Common mistakes

• Bending the elbows and turning it into a triceps press.
• Arching the lower back at the top.
• Using a weight so heavy that the torso swings.

Alternatives

• Straight-Arm Pulldown
• Dumbbell Pullover