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Vertical Pull Cable Intermediate Video

How to do the Cable Lat Pull Overs

Primary: Lats · also works Triceps, Upper Back, Shoulders.

Cable Lat Pull Overs primarily target the Latissimus Dorsi muscles in the back and involve pulling a cable attachment down and over the body, engaging the core as well as the upper body. This exercise is efficient for developing a wide and strong back, enhancing both strength and aesthetics. As an isolation exercise, it allows for a more focused workout of the lats without significant involvement of other muscle groups.

Demo video: Cable Lat Pull Overs · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Adjust the cable machine so the pulley is at the highest setting and attach a straight bar.

  2. 2

    Stand facing the machine and grab the straight bar with an overhand grip, hands shoulder-width apart.

  3. 3

    Step back from the machine, engage your core, and bend your knees slightly. Lean forward at the hips slightly while maintaining a straight back.

  4. 4

    Pull the bar down towards your thighs in a controlled motion, keeping your arms straight.

  5. 5

    Slowly return the bar to the start position under control.

Coaching cues

  • Keep your core engaged throughout the movement to maintain stability.
  • Avoid using momentum or swinging to lift the weight.
  • Focus on pulling with your lats and not your arms.
  • Maintain a slight bend in your elbows to reduce stress on the joints.
  • Perform the exercise with a slow and controlled tempo for maximum muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Gym only

Cable Lat Pull Overs alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable PulloverCable · beginner Lat PulldownCable · beginner Straight-Arm PulldownCable · beginner Close Grip Lat PulldownCable · beginner V-Bar PulldownCable · beginner Inverted Grip Lat PulldownCable · intermediate

Frequently asked questions

What muscles does the Cable Lat Pull Overs work?

Primary: Lats. Secondary: Lats, Triceps, Upper Back, Shoulders

How many sets and reps of Cable Lat Pull Overs should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Lat Pull Overs?

Same movement pattern, different equipment: Cable Pullover, Lat Pulldown, Straight-Arm Pulldown, Close Grip Lat Pulldown, V-Bar Pulldown, Inverted Grip Lat Pulldown.

Is the Cable Lat Pull Overs good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.