Straight-Arm Cable Pullover: how to do it right
In short: A lat isolation that loads the muscle in the stretched position, arms straight overhead, using a high pulley.
How to do it, step by step
- 1Stand facing the high pulley, rope or straight bar, torso leaning forward, hips slightly bent.
- 2Arms straight in front of you at the top, elbows just unlocked and frozen through the whole movement.
- 3Pull the load toward your thighs by rotating at the shoulder, without bending the elbows any further.
- 4Slow the return back up over 2 to 3 seconds until you feel the full stretch of the lats.
- 5Keep your torso still, never compensate with your lower back.
The mistake to avoid
Don't bend your elbows, or your triceps take over.
Other common mistakes
- Bending the elbows to cheat turns the exercise into a pulldown: lock the elbow angle and let the shoulder work.
- Arching your lower back at the end of the return: brace your abs and keep your pelvis fixed to protect your lower back.
- Letting the load run back up with no control: brake over 2 to 3 seconds to exploit the stretch.
- Truncated range at the top: go for the full lengthening of the lats, that's where the whole point is.
Muscles worked
- Main:
- Back (width)
The lats are the prime mover, especially their lower fibers. The teres major assists shoulder extension. The long head of the triceps and the lower part of the pec major help by stabilizing the humerus. The abs and trunk brace to avoid arching.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Standing facing the high pulley, rope or bar, torso leaning forward and hips slightly bent. Arms straight in front of you at the top, elbows just unlocked and frozen. Pull the load toward your thighs by rotating at the shoulder without bending the elbows, then brake the return back up. Torso still, never compensate with your lower back.
How low should I go?
Go for the full lengthening of the lats when your arms go back up high, that's where the tension is maximal. Bring the load down to your thighs at the bottom, rise as high as you can while staying in control. What counts is the range you master without squirming or arching, not the one you force.
I don't feel anything, is that normal?
You should feel it in the lats, not in your arms. Think of pushing the pulley far out in front of you, not pulling it with your arms, and imagine drawing a big arc with rigid arms. If you mostly feel your triceps, you're bending your elbows. Load light: this movement is felt, not lifted.
How fast should I do the movement?
Brake the rise of your arms over 2 to 3 seconds, it's the phase where the lats stretch under load and it does all the work. Pull toward your thighs firmly but under control. No bounce or jerk at the top.
How should I breathe?
Breathe in as your arms rise and the lat lengthens, keep the air to stabilize the ribcage. Breathe out as you pull the load toward your thighs. Lock your abdominal bracing from start to finish to stop your lower back from compensating.