Back / Intermediate / Isolation (single joint)

Incline Straight-Arm Cable Pullover

Lying back on an incline bench facing away from a high pulley, pull the bar from overhead down in front of you with straight arms to train the lats.

At a glance

Primary

Lats

Secondary

Triceps, Rear delts, Chest, Abs

Equipment

Cable station, Bench

Movement pattern

Straight-arm pull (shoulder extension)

Level

Intermediate

Type

Back, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Set an incline bench facing away from a high cable pulley with a straight bar attached.
2. Lie back on the bench and grasp the bar overhead with a narrow overhand grip, arms extended.
3. Keeping your arms straight, pull the bar in an arc down and forward until your arms point forward over your chest.
4. Pause, then let the bar return overhead slowly under control.

Tips

• Keep a slight fixed bend in the elbows.
• Drive the movement from the lats, not the triceps.

Open in the appGet started