Pullover with cable

Exercise overview

Primary muscle group: Chest

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 25

Average per rep (lbs)*: 54

Description: Setup: Place a flat bench lengthways 2-3 feet in front of a low pulley cable machine. Attach a straight bar to the cable and select your desired weight. Position: Lie down on the bench on your back with your head near the end closest to the cable machine. Grip: Lean back to grasp the straight bar extension using an overhand grip (palms facing you) or have someone pass it to you. Starting Position: Keep your arms straight and lift the weight off the stack. Movement: Slowly pull your hands up and over your head, stopping when they point at around 45 degrees towards your feet. Pause: Hold the position briefly. Return: Lower the weight back to the starting position in a controlled manner. Repetitions: Repeat the exercise for the desired number of reps.

Exercise ID: 00041

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Alignment: Set up on a flat bench and ensure your back is fully supported. Your feet should be flat on the ground to provide stability.
Controlled Movement: Initiate the movement slowly and maintain control throughout to maximize muscle engagement and prevent injury.
Smooth Range of Motion: Focus on a smooth, consistent range of motion. Avoid jerking the cables to maintain tension on the muscles longer.
Grip and Hand Positioning: Use a neutral grip with your palms facing each other. Ensure your hands are evenly placed on the rope to avoid any imbalance in muscle activation.
Elbow Positioning: Keep your elbows slightly bent and maintain this angle throughout the movement. This minimizes elbow stress and focuses the effort on your chest and lats.
Breathing Technique: Exhale as you pull the rope towards your torso and inhale as you extend the rope back. Proper breathing helps with maintaining rhythm and maximizing muscle contraction.
Engage the Core: Lightly activate your core muscles to provide additional stability and prevent arching your back during the exercise.
Weight Selection: Start with a lighter weight to perfect your form before gradually increasing the load. This helps prevent strain and encourages proper muscle activation.
Focus and Mind-Muscle Connection: Concentrate on feeling the stretch in your chest and lats as you lower the rope, and squeeze these muscles on the upward phase.
Avoid Overextension: Be cautious not to extend the arms too far back. Overextension can place undue stress on your shoulder joints.

Exercise overview

Exercise tips and tricks

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