The dumbbell pullover might be a classic, but the cable pullover offers some unique benefits that can make it the better choice—especially when it comes to isolating the lats through shoulder extension. Here's everything you need to know about this versatile movement.
Table of Contents
- What is a Standing Cable Pullover?
- How to do a Standing Cable Pullover
- Common Mistakes
- Where Should I Feel Cable Pullovers?
- Benefits
- Cable Pullover Variations
- Cable Pullover Training Programming
- Alternatives to Cables
- Other Lat Isolation Movements
- Final Note
What is a Standing Cable Pullover?
A standing cable pullover targets the lats by mimicking the freestyle swim stroke. While multiple muscles assist, this move is all about shoulder extension.
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Equipment Options: Barbell, Dumbbell, Weight Plate, Cable Machine
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Key Point: The cable variation provides consistent tension throughout the range of motion.
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Also known as a straight-arm pulldown or swimmer’s pulldown¹
How to do a Standing Cable Pullover
A cable pullover can be a confusing exercise as it has various names as we just discussed.
Most other versions include having your arms reach back behind your head. This version is unique as this does not occur – you are simply pulling down from a raised version while keeping your arms straight.
While the mechanics are the same in many of the variations, we feel this variation makes it easier to isolate the lats. This is due to the biomechanics and use of the cable machine.
Here is how to do a standing cable pullover:
- Face a cable machine with a straight bar attachment slightly higher than head height (for most, this will have the cable pulley at the top of the machine).
- From here, grab the handle with an overhand grip (about shoulder-width apart) and take a step or two back away from the machine.
- With the core engaged and shoulders down and back, set feet shoulder width apart and hinge forward slightly.
- Now, keep your arms straight and pull the bar down - pulling with your lats!
- Once the straight bar handle attachment reaches your thighs, pause for a moment as you squeeze your lats, then slowly let your arms return to the start position, maintaining your forward hip hinge until all of your reps are complete.
- Once you have completed your desired number of repetitions, you can then slowly return to an upright position while allowing the bar handle attachment to carefully return to the top (don’t just let the load go, always control the movement).
Rope Attachment:
If using a rope attachment, the movement is done in the same way. The only difference is you are going to be using a close neutral grip.
With that, the muscles are worked a little differently, but the form is the same. The rope attachment tends to activate the upper chest more than the straight bar due to the grip position.
Nevertheless, both will target the lats and can be used effectively.
Common Mistakes
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Disengaged Core: Leads to poor form and less lat activation.
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Too Much Elbow Flexion: Shifts load to triceps—keep a soft bend.
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Excessive ROM: Don’t let shoulders shrug up; keep them packed.
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Speeding Through Reps: Control > Momentum
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Pulling Back Instead of Down: Focus on a downward, arcing motion.
Where Should I Feel a Cable Pullover?
The cable pullover utilizes a good bit of muscle including;
- Triceps (the long head)
- Pectorals
- Teres major
- Rhomboids
- Posterior delts
At the same time, there will also be many core muscles activated to support your core, including;
- Rectus abdominis
- Obliques
- Erector spinae (lower back)
However, during a cable pullover, the main muscle group worked is the lats.
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Benefits of Cable Pullovers
The cable pullover provides a lot of benefits; this is why you should have these in your rotation.
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Lat Isolation: One of the few exercises that targets lats via shoulder extension.
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Core Stability: Pulling down a load forces your core to engage hard.
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Upper Body Strength: Reinforces posture and pulling power.
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Mobility Boost: The stretch at the top helps with shoulder flexibility.
Cable Pullover Variations
While performing a cable pullover is easiest with a straight bar or rope handle attachment, there are several alternative options.
Kneeling Cable Pullovers:
If your cable pulley doesn’t go very high or you feel more stable in a kneeling position, you can also do a cable pullover from a kneeling position; in this case, you would still set the pulley as high as it can go, but then place your knees about shoulder-width apart on the ground (preferably on a mat) while still performing a slight hip hinge in order to complete the movement.
Supine Cable Pullovers:
Another variation that takes you away from a standing position is performing a cable pullover while in a supine position.
Some may like the variability of switching between doing the movement upright, while also trying it supine while on a stability ball or even a flat or incline bench.
Remember that a stability ball will be more unstable, so ensuring that balance and stability are present is crucial.
If you want to do a cable pullover on a stability ball and/or bench, there are a few tweaks you will need to make;
- Ensure that the cable pulley location is just slightly higher than your head will be once you are laying down on the ball.
- Rest your upper back and head/neck on the ball comfortably – it shouldn’t be positioned any lower than your shoulder blades.
- Grip the handle attachment with your arms and stay extended throughout the movement; really focus on pulling the attachment to your thighs with your lats though, and not your triceps!
- Lastly, use controlled motion throughout.
Straight Standing Cable Pullover:
You can try to do a cable pullover standing from a standing position without the hip hinge.
This will alter the range of motion and how the muscles are worked slightly as you will be starting with less of a stretch. Nevertheless, it is can be an easy variation and you may feel better muscle activation.
Cable Pullover Training Programming
Training volume will vary based on your goals and experience, but here are general guidelines:
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For Endurance: 2–3 sets of 12–15 slow, controlled reps with 30–60s rest
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For Muscle Growth: 4–5 sets of 8–10 reps with 1.5–2 minutes rest
Use a weight you can control through the full range—don’t let momentum take over. Focus on stability and form to get the most out of the movement.
Mix in different pullover variations over time to hit the lats from new angles and keep your workouts fresh.
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Alternatives to Using Cables
As we mentioned in the beginning, there are several other variations we can use with the pullover.
Cable Vs Free Weights With The Pullover
Cable machines have a flat resistance, which means the resistance is the same no matter where you are in the movement. On the other hand, free weights have a resistance curve, due to gravity, so the resistance/tension changes during the different phases of the movement.²
Thus, when considering the stretching and contraction tension mentioned and the cable machines flat resistance, both free weight pullovers and cable pullovers should have their place in your workout routine.
They have the same biomechanics, but different dynamics.
Dumbbell Pullover:
Everyone knows the dumbbell pullover. It is basically the same as doing a rope handle cable pullover due to the grip. However, with the dumbbell pullover, you can get greater stretching tension, but not as great contraction tension.
So, if you are looking to really squeeze your lats, the cable pullover wins.
To do this exercise, you’ll need to;
- Find a bench for support and lie down flat
- Grab a dumbbell and hold one head of the dumbbell with both hands
- With arms extended, you will bring the dumbbell back behind your head.
- Your upper arms should end by your ears at the end of your range of motion
- Squeeze your lats and bring your arms back overhead, maintaining a solid grip on the dumbbell and contracting your lats.
Barbell Pullover:
The barbell pullover is like the straight bar cable pullover due to the grip. Like the dumbbell pullover, you will get greater stretching tension but not as great contraction tension as you can with the cable machine.
Banded Pullovers
You can also use a resistance band to do pullovers in the same manner as a cable machine. The motions will be exactly the same except you’re using a resistance band.
Single Arm Pullovers
This is a unique variation that puts extra demand on your core. As you’re only using one arm, the resistance is off and wants to force your body to turn. Your core will need to resist any rotational force.
This can be performed with any variation that allows one arm such as a dumbbell or cable pulley and single-hand attachment.
Rowing Exercises to hit your lats:
- Reverse Grip Barbell Row
- Dumbbell Row to Hip
- Krock Rows
- Underhand Grip Seal Rows
FINAL NOTE:
If you haven’t yet attempted a cable pullover, but would like to incorporate it into your training routine, try and add a few sets! This movement can be supplementary to other back exercises as you learn to move through the exercise correctly and safely, and you will still reap the benefits of mobility and stability in the process.
Eventually, you will begin to notice that not only is your back and core stronger – you might notice improvement in other areas of performance, due to your stabilizers being stronger as well!
Related: Best Cable Machine Back Exercises
References
- Cavaggioni, L., Scurati, R., Tosin, M., Vernole, R., Bonfanti, L., Trecroci, A., & Formenti, D. (2024). Are Dryland Strength and Power Measurements Associated with Swimming Performance? Preliminary Results on Elite Paralympic Swimmers. Sports, 12(4), 94. https://doi.org/10.3390/sports12040094
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Andersen LL, Andersen JL, Magnusson SP, Suetta C, Madsen JL, Christensen LR, Aagaard P. Changes in the human muscle force-velocity relationship in response to resistance training and subsequent detraining. J Appl Physiol (1985). 2005 Jul;99(1):87-94. doi: 10.1152/japplphysiol.00091.2005. Epub 2005 Feb 24. PMID: 15731398. https://pubmed.ncbi.nlm.nih.gov/15731398/
Garett Reid
Author