Straight-Arm Cable Pull-Over 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Straight-Arm Cable Pull-Over is an isolation exercise performed on a cable machine that primarily targets the latissimus dorsi while also engaging the triceps as a secondary muscle. It involves standing upright and pulling the cable downward in a controlled motion with straight arms, emphasizing a full stretch and contraction of the lats. This exercise enhances back width and strength, improves shoulder stability, and allows for focused activation of the lat muscles without heavy involvement of the biceps. Proper form and controlled movement are essential to maximize effectiveness and reduce the risk of injury.
How to Perform
Attach a straight bar or rope handle to a high pulley on a cable machine.
Stand facing the machine with feet shoulder-width apart and knees slightly bent.
Grasp the handle with an overhand grip, arms fully extended in front of you at shoulder height.
Engage your core and keep your back straight throughout the movement.
Pull the handle downward in a controlled motion, keeping your arms straight, until it reaches your thighs.
Squeeze your lats at the bottom of the movement, ensuring your shoulders stay down and back.
Slowly return the handle to the starting position, maintaining tension in the lats.
Repeat for the desired number of repetitions, avoiding swinging or using momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your arms straight but not locked to maintain constant tension on the lats.
Avoid using momentum or swinging the weight to prevent injury and maximize muscle activation.
Focus on squeezing your lats at the bottom of the movement for better contraction.
Maintain a slight bend in the knees and engage your core for stability.
Keep your shoulders down and back to avoid overworking the traps.
Control the return phase slowly to maintain tension on the lats.
Use a moderate weight that allows proper form rather than lifting too heavy.
Breathe out while pulling the cable down and inhale while returning to start.
Keep your head neutral and avoid craning your neck forward.
Position your feet firmly and evenly to maintain balance throughout the exercise.
How Not to Perform
Do not bend your elbows excessively, as this shifts the focus from the lats to the arms.
Do not use momentum or swing your torso to pull the cable down.
Do not shrug your shoulders, which engages the traps instead of the lats.
Do not arch your lower back excessively, as it can cause strain and reduce lat engagement.
Do not lock your knees or keep a rigid stance, which reduces stability and control.
Do not pull the cable too quickly, which decreases muscle activation and increases injury risk.
Do not let the cable recoil uncontrolled during the return phase.
Do not use a weight that is too heavy, compromising form and lat activation.
Do not tilt your head forward or upward, which can strain the neck.
Do not allow your core to relax, which can reduce stability and transfer effort away from the lats.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
