Standing Cable Pullover
Primary
Back
Secondary
Triceps, Core
Equipment
Cable
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Standing Cable Pullover is a solid beginner-level pulling movement in the isolation category. Use for lat isolation for optimal results.
Everything You Need to Know About the Standing Cable Pullover
The Standing Cable Pullover is a good for beginners exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lat isolation for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Standing Cable Pullover
Primary
Secondary
Stabilizers
Standing Cable Pullover form guide
- 1
Set cable at high position.
- 2
Face the machine for optimal results.
- 3
Step back and lean slightly forward.
- 4
Keep arms straight for optimal results.
- 5
Pull bar down in arc to thighs.
- 6
Return with control.
What are the best tips for the Standing Cable Pullover?
Standing version of pullover.
Keep arms straight for optimal results.
Feel the stretch at top.
Great lat isolation.
What are common Standing Cable Pullover mistakes to avoid?
Bending elbows when they should remain straight.
Letting your elbows drift wide during the Standing Cable Pullover shifts load onto your shoulder joint instead of your Latissimus dorsi. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Standing too close to the machine which limits range of motion.
Cutting the range of motion short on the Standing Cable Pullover means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Standing Cable Pullover takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Standing Cable Pullover right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Standing Cable Pullover
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Standing Cable Pullover?
Other Variations
- Rope Pullover
- Kneeling Pullover
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Standing Cable Pullover — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep arms straight.
- Control arc motion.