Cable Incline Pullover
oec:cable-incline-pullover
An isolation exercise that targets the latissimus dorsi by sweeping a cable attachment down toward the hips while chest-supported on an incline bench.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Chest-Supported Cable Pullover, Incline Cable Pullover, Incline Bench Cable Pullover, Rope Pullover/row, Cable Pullover Row
How to do it
Setup
- Set an adjustable bench to an incline of 30 to 45 degrees, facing toward a high cable pulley.
- Attach a rope attachment to the cable pulley.
- Straddle the bench and lean your chest firmly against the incline pad, taking hold of the rope handles with a neutral grip.
- Allow your arms to extend overhead toward the pulley so tension is placed on the lats.
Movement
- Set your shoulder blades down and pull through your elbows, driving your hands downward and back in a sweeping arc toward your hips.
- Keep a slight, fixed bend in your elbows throughout the pull without curling or rowing the weight.
- Squeeze your lats forcefully as your hands reach the sides of your thighs.
- Slowly reverse the motion under control, returning the rope overhead until you feel a full stretch through your back.
Breathing
Exhale as you sweep the rope downward toward your hips, and inhale as you return the cable overhead into the stretched position.
Cues
- Chest pinned to the pad
- Sweep to your pockets
- Drive with the elbows
Common faults
- Excessively bending and extending the elbows, turning the exercise into a triceps pressdown or row.
- Lock a soft bend in the elbows from the start and maintain that exact angle throughout the entire rep.
- Shrugging the shoulders upward during the pull.
- Depress the shoulder blades before beginning the stroke and keep the shoulders pulled down away from the ears.
Safety
- Ensure the bench is securely anchored and cannot slide toward the cable stack under load.
Muscles
Joints
- Shoulder: Extension, Adduction
- Shoulder blade: Depression, Downward rotation
- Elbow: Isometric stabilization
Details
- Movement
- Pull
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine; Adjustable bench or Flat bench
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- substitute for Cable Rope Straight-Arm Pulldown
- substitute for Cable Straight-Arm Pulldown
- substitute for Cross-Bench Dumbbell Pullover
- substitute for Dumbbell Pullover
- substitute for Machine Pullover
- variation of Dumbbell Pullover
Sources
- wger: Rope Pullover/row, by Rottekongen (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.