Incline Cable Pullover
A straight-arm lat exercise done lying on an incline bench facing away from a high pulley, sweeping a bar from overhead down to the thighs. The bench removes body English, so the lats do all the work.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Triceps
- Chest (Pectoralis Major)
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set an incline bench with its back to a high pulley, lie on it and take a straight bar overhand at shoulder width with the arms reaching back past the head.
Keep a slight, fixed bend in the elbows.
Sweep the bar over the face in a half circle down toward the thighs.
Stop with the bar just above the thighs and squeeze the lats.
Let the bar travel back overhead under control until the lats are stretched.
Breathing: Exhale as the bar comes down, inhale as it returns overhead.
Coaching tips
Arms stay long
Pull with the armpits
Ribs down on the bench
Common mistakes
Bending the elbows and turning it into a pushdown
Arching off the bench as the bar goes overhead
Letting the stack yank the arms back
Safety notes
Stay within a pain-free overhead range; go lighter than on a standing pulldown.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.