Exercise · Form & cues
Cable Pullover (Rope or Straight Bar) — form guide
Lats (isolation) · Long Head Triceps · Serratus. Equipment: Cable + Rope or Straight Bar. Difficulty: Beginner.
TEMPO
1-2-2-1
Like the straight-arm pulldown but with a rope you can pull past your hips for an extra-deep contraction. Best lat isolation finisher.
Cues
- Cable set high, hinge slightly at hips
- Arms locked in slight bend
- Drive rope down to thighs in an arc
- Squeeze lats hard at the bottom
Common mistakes
- Bending elbows — turns into pushdown
- Going too heavy — momentum
Injury notes
Shoulder-friendly. Great for back days when overhead pulldowns aggravate.
Progression
Add 2.5kg/stack when 15 strict reps land easy.