Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Lats, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Lying Cable Pullover Instructions

The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover.

  1. Set up for the exercise by getting a flat bench and placing it lengthways in front of a low pulley cable machine. Leave about 2-3 feet between the bench and machine.
  2. Now attach a straight bar extension to the low pulley cable and select the weight you want to use on the stack.
  3. Lay down on the bench on your back with your head up near the end closest to the cable machine.
  4. Either lean back and grasp the straight bar extension or have someone pass it to you.
  5. You should use an overhand grip, with your palms facing towards you.
  6. Keeping your arms straight, take the weight up off the stack. This is the starting position.
  7. Slowly pull your hands up and across the top of your head until they're pointing at around 45 degrees towards your feet.
  8. Pause, and then lower the weight back to the starting position.
  9. Repeat for desired reps.

Lying Cable Pullover Tips

  • Because the cable keeps constant tension on the target muscles, you can allow your hands to come past your head (unlike the barbell and dumbbell versions of the exercise).
  • Do not bend at the elbows at all.
  • Perform the exercise slowly and do not use momentum. This will make the exercise harder but yield better results.