ProgreviaCable pullover
Home › Exercises › Back › Cable pullover
How to do it
Standing at the high pulley with nearly straight arms, pull the bar in an arc toward your thighs using the lats, not the triceps. Keep the core firm and a slight fixed elbow bend.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.7 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Cable pullover compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Cable pullover is number 2 (tied with one other).
That makes it a good candidate for adding back sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Straight-arm pulldown | cable | Low (0.6 out of 2.2) | Basic |
| Cable pullover | cable | Moderate (0.7 out of 2.2) | Basic |
| Seated band row | resistance band | Moderate (0.7 out of 2.2) | Basic |
| High cable row | cable | Moderate (0.8 out of 2.2) | Basic |
| Lat pulldown | cable | Moderate (0.9 out of 2.2) | Basic |
| Neutral-grip lat pulldown | cable | Moderate (0.9 out of 2.2) | Basic |
| Machine row | machine | Moderate (0.9 out of 2.2) | Basic |
| Inverted row | bodyweight | Moderate (0.9 out of 2.2) | Basic |
Tension with the muscle stretched. Cable pullover loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Cable pullover based on your level, goal and available days.
Build your Back workout
Generate a full routine with the emphasis on Back and Cable pullover among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Cable pullover work?
Cable pullover mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Cable pullover should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Cable pullover good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.