Kneeling Cable Pullover

lats, upper backCable Machine

A lat isolation exercise performed kneeling in front of a high pulley. Delivers a full range of motion with excellent core stabilization.

How to do it

1Kneel in front of a high pulley and grip the handle with arms extended overhead.

2Hinge slightly forward at the hips, maintaining a neutral spine and tight core.

3Keep a soft bend in your elbows and pull the handle down in an arc toward your thighs.

4Squeeze your lats hard at the bottom and hold for a brief pause.

5Slowly return the handle along the same arc overhead, feeling a deep lat stretch.

Common mistakes

Bending your elbows too much during the pull, turning it into a tricep extension.

Swinging your torso to push the weight down with momentum.

Shrugging your shoulders up to your ears as the handle travels overhead.

Breathing

Exhale as you pull the handle down toward your thighs; inhale as you control it back up overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.