Back · Pullover
Lying Cable Pullover
The Lying Cable Pullover mainly trains your lats. Also working: chest and triceps.
One cable
Flat bench
Stable
How to do it
- Lie on your back on the bench, head toward the machine
- Reach your arms, slightly bent, far back behind your head
- Pull in an arc until your hands are over your chest
- Return slowly into the stretch, keep your ribs down
Coach’s tip
The bench holds you in place, and the cable keeps pulling even over your chest: unlike a dumbbell. Only go as deep as your shoulders allow without pain.
Noticeably loads the shoulder. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley low, at about bench height, behind your head
Grip
Rope, short bar or EZ bar
Load
One cable
You need
Flat bench; one of: Triceps rope, Short straight bar, EZ bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pullover). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Lying Cable Pullover work?
Mainly the lats. The chest and triceps help.
How do I set up the cable machine for the Lying Cable Pullover?
Pulley: Pulley low, at about bench height, behind your head. Grip: Rope, short bar or EZ bar. You also need: Flat bench.
What can I do instead of the Lying Cable Pullover?
For the same movement: Straight-Arm Pulldown, Single-Arm Straight-Arm Pulldown and Cuff Straight-Arm Pulldown. In DCFT you swap with one tap.
DCFT
The Lying Cable Pullover in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.