How to do the Cable Pullover
Primary: Lats · also works Chest, Triceps, Core. Also called: rope pullover, standing cable pullover.
Step by step
- 1
Attach a rope to a high pulley and step back while holding it with both hands overhead.
- 2
Hinge slightly at the hips and keep a soft bend in your elbows.
- 3
Pull the rope down in an arc until your hands reach your hips.
- 4
Return slowly overhead until you feel a stretch in your lats.
Coaching cues
- Keep your elbows locked in a slight bend
- Lead the movement from your armpits
- Keep your ribs down
Common mistakes
- Turning it into a triceps pushdown
- Arching the lower back at the top
- Using momentum
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Cable Pullover alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Pullover work?
Primary: Lats. Secondary: Lats, Chest, Triceps, Core
How many sets and reps of Cable Pullover should I do?
For muscle: 3–4 sets of 12–15 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 Pullover?
Same movement pattern, different equipment: Straight-Arm Pulldown, Dumbbell Pullover, Lat Pulldown, Band Lat Pulldown, Close Grip Lat Pulldown, V-Bar Pulldown.
Is the Cable Pullover good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.