Pull-Over Cable

Form Cues

• Position a bench perpendicular to a low cable machine — lie face up with your head near the cable and feet planted firmly on the floor

• Grasp the cable attachment (straight bar or rope) with both hands and start with arms extended above your chest, elbows slightly bent

• Lower the cable behind and over your head in a wide arc, keeping a consistent slight bend in the elbows — do not straighten or bend them further during the movement

• Feel a deep stretch through the lats and chest at the bottom — go only as far as your shoulder mobility allows without pain

• Pull the cable back to the starting position above your chest by driving the movement through the lats — think about pulling with the armpits, not the arms

• Keep your lower back pressed into the bench and core engaged — do not arch excessively to compensate for heavy weight

• The cable provides constant tension throughout the range of motion, which is the primary advantage over the dumbbell version