Cable Seated Pullover
Sculpt a strong back and powerful lats with the Cable Seated Pullover. This exercise effectively targets your latissimus dorsi and engages your triceps
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
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Variations of Cable Seated Pullover
Description
A seated pullover exercise that targets the lats and triceps, performed with a cable machine.
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How to do Cable Seated Pullover
- 01Setup
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.
- 02Setup
Sit firmly against the pad, lean your torso slightly forward from the hips, and brace your core, maintaining a neutral spine.
- 03
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.
- 04
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.
- 05
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.
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Is Cable Seated Pullover good for beginners?
Cable Seated Pullover is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Seated Pullover?
You need Cable to perform Cable Seated Pullover. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Seated Pullover?
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.
What are common mistakes when doing Cable Seated Pullover?
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.
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store