Cable pullovers are one of the few exercises that work the back and involve more than mere stabilization from the chest muscles. The pecs are actually secondary movers for this exercise. Cable pullovers may refer to either exercises on a weight machine or exercises performed with an elastic resistance cable.
Machine Cable Pullover
The machine cable pullover uses a cable machine to work the muscles of the back. The latissimus dorsi is the prime back muscle targeted by a cable pullover. This muscle is the large V-shaped muscle of the middle back. Attach a bar or rope handle to a low pulley on a machine. Position a bench horizontally or vertically in front of the pulley. The core muscles work harder when the bench is horizontal. Lie face up on the bench and hold the bar or rope with your arms straight. Then, pull your arms up and forward until they are above your abdomen.
Resistance Cable Pullover
The motion with a resistance cable is similar to a machine pullover as is the usage of an exercise bench. Attach the cable to a low object or door attachment near the floor. Hold the handles of the cable with your palms face up to start, then pull your arms forward until they are next to your sides.
Single-Arm Variation
Exercising one side of the body independently can be a more challenging progression to doing both sides. For a cable pullover, this means that pulling one arm forward instead of both works more stabilizer muscles. A cable machine is difficult to do this with, but the resistance cable works well. You can either alternate sides, or perform a complete set with one arm and then the other.
Exercise Ball Variation
An exercise ball is a popular tool for core training. Lying in a bridge position on an exercise ball instead of a bench while doing cable pullovers greatly increases the workload on your abdominals, lower back and glutes. This option works both with a resistance cable or cable machine. Place the exercise ball in the same place that the bench would be and lie with your shoulders and neck on the ball. Make a flat, parallel line to the floor with your torso and thighs, and your knees bent and lined up over the ankles. Pull the cable with the same motion. If you have trouble staying on the ball, get a spotter to hold the ball.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- ExRx.net: Cable Pullover
- Muscle and Strength: Cable Pullover Video and Instructions
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