# Cable Rope Pullover

URL: https://heatsy.app/ex/cable-rope-pullover

Also known as: Cable Machine Rope Pullover, Rope Pullover, Cable Pullover With Rope, Kneeling 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](https://heatsy.app/ex/straight-arm-pulldown)
- [Dumbbell Pullover](https://heatsy.app/ex/dumbbell-pullover)