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#Lat pullover cable form how to#
#Lat pullover cable form free#

If you’re having a hard time contracting your lats in other exercises, the cable rope pullover will give you better access to the mind-muscle connection you need. Avoid letting go of the rope and whipping it back to position.Ĥ Cable Rope Pullover Benefits 1. Once you’re done with your working sets, slowly return the rope to the top of the cable pulley. Slowly return your arms to the starting position while still keeping a hip hinge throughout the movement.

Pull the rope with your lat muscles, then pause and squeeze at the bottom. Then, extend your arms straight during the entire movement, allowing just a slight bend on the elbows for lat activation. Activate your core, retract your shoulder blades, and hinge your hips slightly at about a 45º angle. Step 3: Do The Pulloverīefore the actual cable pullover, engage the working muscles. Step 2 to 3 feet away from the foot of the machine to allow proper hinging of the hips later on. Next, grip the rope with a neutral hand position with your palms facing each other and about shoulder-width apart. The goal is to have the cable pulley over your head so you can properly extend your arms and provide more activation on your lats. The first thing you need to do is prepare the cable machine and put the rope attachment in place, preferably on the highest setting.

Kettlebell: In lieu of dumbbells, you can also use a kettlebell of your preferred weight.

This variation is to be done on a flat bench or on the floor.

Dumbbells: If a cable machine is not an option, you may use a pair of dumbbells for a great range of extensions.

Straight bar: You may opt for a straight bar, which will enable you to perform the cable pullover with a wide or narrow grip.

Rope handle attachment: For this specific exercise, a rope attachment will be utilized for lat activation through a neutral grip.

Cable pulley: This will serve as an anchor for your chosen attachment.

Cable machine: The cable machine is where you will essentially perform the cable rope pullover and all its close variations.

#Lat pullover cable form how to#

How To Perform The Cable Rope Pullover Correctly What You’ll Need:

Cable Rope Pullover Alternative Exercises.

Our Trainer’s Suggested Reps, Sets, & Programs.

Common Cable Rope Pullover Mistakes To Avoid.

How To Perform The Cable Rope Pullover Correctly.

#Lat pullover cable form free#

In addition, feel free to bookmark this article to have a quick list of the variations and alternatives you can do in place of the cable rope pullover.

This makes it a great isolation exercise for the latissimus dorsi.īy the end of this article, you should know how to perform the cable pullover properly, its major benefits, and all muscles worked. Given that a rope is used for this cable pullover variation, the natural hand positioning lands on a close to Neutral grip. Of course, the shoulders are also utilized during the extension phase of the movement, so both your shoulders and back will be playing a huge role in this exercise. If you’re looking for effective exercises that will increase the activation of your lats and get a wider back as a by-product, then the cable pullover is worth adding to your fitness journey. The cable rope pullover is an accessory exercise that works on the majority of the back muscles, specifically on the lats.