Pullover - Seated (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. Step 2Attach the Handle
   • Attach the straight bar or rope handle to the cable.
   • Ensure the handle is secure before starting the exercise.
3. 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.
4. Step 4Engage Your Core
   • Tighten your core muscles to stabilize your body.
   • Keep your shoulders down and away from your ears.
5. 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.
6. 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.
7. Step 7Repeat
   • Repeat the pull and return for the desired number of repetitions.
   • Ensure to maintain good form with each rep.
8. 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.