Cable Seated Pullover

Description

How to Do Cable Seated Pullover

1. 1
   Setup

   Adjust the seat height so your chest is level with the cable pulley. Attach a straight bar or rope attachment and grasp it with an overhand grip, hands shoulder-width apart.

2. 2
   Setup

   Sit firmly against the pad, lean your torso slightly forward from the hips, and brace your core, maintaining a neutral spine.

3. 3

   Initiate the movement by pulling the bar down and back towards your upper thighs, keeping your arms mostly straight with a slight bend in your elbows.

4. 4

   Continue pulling until the bar reaches your upper thighs, actively squeezing your latissimus dorsi muscles at the bottom of the movement. Exhale during this phase.

5. 5

   Slowly and with control, allow the weight to return to the starting position, feeling a stretch in your lats as your arms extend overhead. Inhale during this eccentric phase.

Tips

• Visualize driving your elbows down and back to emphasize lat engagement, rather than just pulling with your arms.
• Maintain a consistent, slight bend in your elbows throughout the entire movement to protect your triceps and keep tension on the lats.
• Control the ascent of the weight, allowing for a full stretch in your lats at the top to maximize muscle activation and hypertrophy.
• Keep your chest slightly elevated and core braced to prevent your lower back from arching excessively during the pull.

Common Mistakes

• ×Rounding the upper back instead of maintaining a neutral spine can put undue stress on your vertebrae; fix this by keeping your chest proud and core engaged throughout the movement.
• ×Pulling predominantly with the triceps or arms reduces lat activation; fix this by initiating the pull by driving your elbows down and back, feeling the stretch in your lats.
• ×Allowing the weight to snap back quickly diminishes muscle tension; fix this by controlling the eccentric phase slowly, feeling the stretch in your lats as the weight returns.