How to do the Cable Pullover
- Stand facing the cable machine with a handle attached to the high pulley.
- Step back until the cable is stretched, then hinge slightly forward at the hips.
- Sweep the handle down toward your thighs, keeping a gentle bend in your elbows.
- Return the handle to the starting position above your head slowly.
Full technique — 7 steps
- Attach a straight bar or rope to a high pulley and face the machine.
- Take a shoulder-width stance and grip the handle with arms extended in front.
- Step back until the cable is taut, then hinge slightly forward at the hips.
- Keep a slight bend in your elbows and set your shoulders down away from your ears.
- Sweep the handle down in an arc by driving your upper arms toward your hips.
- Finish with the handle near your thighs without turning it into a pressdown.
- Return along the same arc until your arms are overhead and lats fully lengthened.
Common mistakes
- Bending elbows into a pressdown
- Standing too upright throughout
- Shrugging shoulders during the pull
- Using torso swing for momentum
- Stopping short of overhead stretch
Form cues
- Slight elbow bend
- Drive arms toward hips
- Let lats stretch overhead
- Shoulders stay down
