Cable Seated Pullover

Cable Seated Pullover


This exercise involves sitting on a cable machine and pulling the cable towards your chest while keeping your arms straight. It primarily targets the muscles in your back and shoulders.

Muscle Group

Equipment Required

Cable Seated Pullover Instructions

  1. Adjust the cable machine so that the pulley is at the highest setting.
  2. Sit on the bench facing the machine and grasp the rope attachment with both hands, palms facing down.
  3. Extend your arms straight up and slightly forward, keeping a slight bend in your elbows.
  4. Inhale and slowly lower the rope behind your head, keeping your arms straight and elbows in line with your shoulders.
  5. Pause briefly at the bottom of the movement, then exhale and slowly raise the rope back to the starting position.
  6. Repeat for the desired number of repetitions.

Cable Seated Pullover Form & Visual

Cable Seated Pullover

Cable Seated Pullover Benefits

  • Targets the latissimus dorsi, teres major, and triceps muscles
  • Improves upper body strength and stability
  • Increases range of motion in the shoulders and upper back
  • Can be modified for different fitness levels by adjusting the weight and resistance
  • Engages the core muscles for added stability and balance

Cable Seated Pullover Muscles Worked

  • Latissimus dorsi
  • Pectoralis major
  • Trapezius
  • Rhomboids
  • Serratus anterior

Cable Seated Pullover Variations & Alternatives

  • Single-arm Cable Seated Pullover
  • Wide-grip Cable Seated Pullover
  • Narrow-grip Cable Seated Pullover
  • Standing Cable Pullover
  • Reverse-grip Cable Seated Pullover