Cable Lat Pullover

Why it matters

Because the arms stay relatively straight throughout the movement instead of bending and extending like a row or pulldown, the lat pullover isolates the lats more directly with much less assistance from the biceps. This makes it a useful complement to bent-arm pulling movements.

How to do it

1. Set the cable pulley to a high position. Grip a straight bar with both hands, arms extended overhead.
2. Pull the bar down in an arc to your thighs. Keep your arms relatively straight throughout, with only a slight, fixed elbow bend.
3. Squeeze your lats at the bottom. This is the peak contraction point of the exercise.
4. Return with control. Let the cable guide your arms back up to the starting position, resisting rather than letting it snap you back.

Common mistakes

• Bending the elbows more during the pull. If your elbows bend further as you pull down, you're turning this into a different exercise and losing the isolation.
• Using too much weight. This exercise depends on strict form and a fixed arm position — heavy weight often breaks that down.
• Rushing through the rep. A controlled tempo, especially on the return, maximizes the time the lats spend under tension.
• Leaning the torso excessively to assist the pull. Keep your torso relatively stable, letting your arms do the work through the arc.

Sets & reps by level