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Cable Lat Pullover

Equipment: Cable

Cable Lat Pullover
Primary Muscles
  • Latissimus Dorsi
Synergistic Muscles
  • Levator Scapulae
  • Pectoralis Major Sternal Head
  • Teres Major
  • Triceps Brachii

The cable lat pullover targets your lat muscles effectively. Here's how to do it:

  1. Attach a straight bar to a high pulley on the cable machine.
  2. Stand facing the machine, feet shoulder-width apart, and grab the bar with an overhand grip.
  3. Step back, hinge forward at the hips, keeping your back straight and arms extended.
  4. Pull the bar down to your thighs in an arc motion, keeping your arms straight.
  5. Pause and squeeze your lats.
  6. Slowly return to the starting position.
  7. Repeat for the desired number of repetitions.

Cable Lat Pullover – Build Lats Without the Pull-Up

The cable lat pullover is a great isolation exercise that targets the lats without requiring vertical pulling strength. It’s especially useful for improving lat engagement and building a wider back.

Here’s how to get it right and integrate it into your workouts effectively.

What Is the Cable Lat Pullover?

This movement is performed standing in front of a high pulley, holding a straight bar or rope, and pulling it down in an arc from overhead to your hips with straight arms.

It mimics a dumbbell pullover, but the cable provides constant tension through the entire range of motion.

Why Include Cable Lat Pullovers?

  • Directly isolates the latissimus dorsi
  • Easy to control and adjust resistance
  • Great for learning proper lat engagement
  • Complements pull-ups and rows by strengthening the stretch portion of each movement

It’s an underrated movement for back development and control.

How to Program Cable Lat Pullovers

Ideal placement: Toward the end of your back or pull workouts as an isolation finisher.

Rep ranges:

  • Muscle Growth: 10–15 reps
  • Endurance: 15–20 reps

Example:

  • 3–4 sets of 12–15 smooth, controlled reps

💡 Use Auto Progression to build up resistance over time and stay consistent.

Equipment:

  • Cable machine with straight bar or rope attachment

Pro Tips

  • Keep your arms almost straight throughout the movement
  • Initiate the pull with your lats — not your triceps
  • Keep your core tight and torso stable to avoid rocking
  • Focus on the stretch at the top and squeeze at the bottom

Related Exercises

Dumbbell Bent Over FlyMachine Lat PulldownLying T-Bar RowBarbell Bent Over RowBall SlamsPull-Up
More cable exercises More back exercises