Cable Seated Pullover

Description

The cable seated pullover is a single-joint lat isolation exercise performed seated on a bench facing a high cable pulley. With arms extended overhead, you pull the bar down in a wide arc to your thighs, rotating at the shoulder. The seated position eliminates lower-back demand and lets you focus entirely on the lats. The cable provides constant tension throughout.

Muscle Group

Back, Latissimus Dorsi

Equipment Required

Cable

Cable Seated Pullover Instructions

Set a flat bench (or a low stool) several feet in front of a high cable pulley with a straight bar or rope attachment.
Sit on the bench facing the cable. Reach up and grip the bar with an overhand grip, hands shoulder-width apart.
Slide back on the bench enough that the cable is under tension with arms extended overhead.
Hinge slightly forward at the hips. Set a soft, fixed bend in your elbows and lock that angle in.
Brace your core and pull your shoulders down and back.
Pull the bar down in a wide arc by rotating only at the shoulders. The bar should travel from overhead down to your thighs.
Continue until the bar reaches your thighs. Squeeze your lats hard for one to two seconds.
Slowly let the bar travel back up under control to the overhead start position. Feel the stretch in your lats at the top.