How To Do Cable Rope Pullover

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In brief, it's a fantastic standing cable workout that works on the lats as well as some of the back and core's stabilizing muscles. This exercise is usually done in conjunction with larger back workouts like pull-ups and barbell bent-over rows.

How To Do Cable Rope Pullover


How to make a pullover with a cable rope

Use the cable's highest setting when putting it up. If you only have short rope handles, use two at the same time so you can get your hands on both sides of your hips.

Start by standing 2–3 feet away from the cable machine, with your feet shoulder-width apart. The further you are from the cable machine, the more difficult it will be to complete the rep with control.

Maintain a modest hip hinge (about 45 degrees) and a slight knee bend.

Using the traps and rhomboids, make sure your spine is straight and your shoulder blades are stable and locked.

For complete stability, make sure your hips are also locked and engaged.

Maintain a slight bend in your elbows as you lower the weight and keep it there throughout the action.

Focus on bringing your elbows to your sides and behind your chest until you reach the maximal contraction (you won't get very far).

Return your arms to their initial position with control.

Important: In this maneuver, don't use any momentum. All we care about is isolating the lats and moving the humerus (upper arm bone). If you need to use momentum, reduce the weight and concentrate on proper form.


Pullover workout using a cable rope

We recommend keeping your rep ranges higher rather than gradually overloading the exercises because this is a relatively isolated movement. The exercise's design is more suited to hypertrophy training, with pull-ups (see guide), weighted pull-ups, and other supported back workouts being better suited to lats strength training.

As a result, aim for a rep range of 10–12 for 3–4 sets with a 1–2 minute rest time.


The advantages of wearing a cable rope pullover

It's fantastic for isolating the lats.

This exercise is fantastic for getting the lats fully activated. Because our humerus is high and in front of us, the position of our arms and torso helps us to receive the most stretch on this muscle if we're aiming to bulk up in this area.

Supports functioning and compound movements by requiring core stability.

This exercise is far more functional than a sitting, chest-assisted move, for example, because we're stabilizing the action with our abs and hips.

This means we obtain benefits in both everyday living and our larger compound lifts that need core and hip stability.


The downside of the cable rope pullover

Isolation prevents us from developing additional back muscles.

Exercises in isolation have a two-edged sword. While this exercise is great for the lats, what about the rest of our back muscles?

It's acceptable to do this exercise as a supplement to a larger action like the pull-up, but it won't help us create a strong back on its own.


Muscles in the cable rope pullover were worked.

The lats (latissimus dorsi) are the essential muscle in this exercise, as we've already described. We can see how the muscle joins to the humerus in the diagram below. Our lats will be working to bring the bone back to the torso while our arms are in front of us, as they are at the start of this movement.

In terms of the other muscles that are involved in this movement. To maintain the shoulder blades in position, the traps and rhomboids will work overtime. By pushing the humerus, the teres major (Little lat helper) will also assist the lat. Finally, the triceps will try to maintain the arm's small bend.


Alternatives to the cable rope pullover

Cable rowing while seated

This exercise is great for exercising the lats if you choose a narrow or medium grip width. For best results, we recommend using a neutral grip (palms facing each other).

This exercise differs from the cable rope pullover in two ways:

  • it is performed while seated, requiring less stability; and 
  • it is performed while standing. This can assist us in increasing the weight and gradually overloading the muscle.
  • because we're flexing (bending) our elbows, our biceps will receive a workout. In other words, less isolated and athletic, yet with the potential for more strength.


Cable high pull

Because there's so much to appreciate about this workout, we've promoted it on a few of our blogs. It's quite functional since we're standing and our core and hips are stabilizing us.

Because we're flexing the elbow and activating the bicep, this exercise has the potential to be overloaded. Finally, we may obtain a decent trap and rhomboid workout by relaxing our shoulder blades at the start of the movement and retracting our scapula close to our spine midway through the rep.

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