Standing lat cable pull over

Category

Back

Difficulty

Intermediate

Equipment

Cable Pulley Machine

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Rhomboids, Trapezius, Rectus Abdominis, Obliques

How to do it

1. Stand facing a cable machine with your feet shoulder-width apart. Attach a straight bar to the high pulley and hold it with both hands, arms extended and palms facing down.
2. Slightly bend your knees, hinge at your hips, and lean forward slightly. Keep your arms straight and pull the bar down in an arc motion towards your thighs.
3. Keep pulling the bar down until it reaches your thighs, feeling a strong contraction in your lats.
4. Slowly return the bar to the starting position with control, maintaining tension in your lats. Repeat for the desired number of repetitions.

Form tips

• Breathe steadily: exhale as you pull the bar down and inhale as you return it to the starting position.
• Focus on using your lat muscles to pull the bar, avoiding excessive movement of your arms.
• Keep your shoulders relaxed and avoid shrugging them towards your ears.