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Last updated February 2, 2026
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latslower backteres majortrapezius
Pullover - Seated (Cable)
Sit facing the cable stack. Hold the high rope/bar. Pull straight arms down to your lap. Keep elbows locked.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a cable machine with the pulley set to the lowest position.
- Adjust the seat height so that your arms can fully extend without straining.
- Step 2Attach the Handle
- Attach the straight bar or rope handle to the cable.
- Ensure the handle is secure before starting the exercise.
- Step 3Position Your Body
- Sit with your back straight and feet flat on the floor.
- Grab the handle with both hands, palms facing each other, and lean back slightly.
- Step 4Engage Your Core
- Tighten your core muscles to stabilize your body.
- Keep your shoulders down and away from your ears.
- Step 5Pull the Handle
- Slowly pull the handle down and back over your head, keeping your elbows slightly bent.
- Focus on using your lats and chest to control the movement.
- Step 6Return to Start
- Gradually return the handle to the starting position, allowing your arms to extend fully.
- Maintain control throughout the movement to avoid jerking.
- Step 7Repeat
- Repeat the pull and return for the desired number of repetitions.
- Ensure to maintain good form with each rep.
- Step 8Finish the Exercise
- After completing your reps, carefully release the handle.
- Stand up and adjust the machine back to its original position if necessary.