Lying Cable Pullover

Body region

• Back
• Chest

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Pectoralis Major
• Triceps

Holds

• Serratus Anterior
• Rectus Abdominis

Equipment

• Cable Station
• Flat Bench

Technique

1. Put a flat bench lengthwise in front of a low pulley and attach a rope or short bar.
2. Lie on the bench with your head toward the stack and take the handle with both hands behind your head.
3. Start with the arms extended back past your head and a slight bend in the elbows.
4. Sweep the handle up and over in an arc until it is above your lower chest or hips.
5. Let it travel back overhead slowly until you feel a stretch along the sides of your back.

Cues

• Keep the elbow angle fixed; the movement comes from the shoulders.
• Press your lower back gently into the bench and brace the abs.
• Think of driving the upper arms toward your hips.

Common mistakes

• Bending and straightening the elbows so it turns into a triceps extension.
• Arching the lower back off the bench in the stretched position.
• Letting the weight pull the arms back quickly at the end of each rep.

Alternatives

• Dumbbell Pullover
• Straight-Arm Pulldown
• Machine Pullover