Home Exercises Chest Lying Cable Pullover
Lying Cable Pullover

Lying Cable Pullover

ChestBack / Wing Full GymCable
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Primary musclesChest، Back / Wing
EquipmentFull Gym، Cable
Level—
Suggested3 × 8–12

Overview

The lying cable pullover is a compound movement that works the pectorals, latissimus dorsi, and nearby muscles with a cable machine. You perform it on your back, which lets you train shoulder extension and scapular movement with little help from body momentum. That setup makes it useful for boosting muscle activation, posture, and core stability in both strength and hypertrophy programs.

How to do it

  1. 1

    Prepare the cable machine: Clip a rope or straight bar to the pulley. Lie on your back on a flat bench or on the floor.

  2. 2

    Take the handle with straight arms: Reach overhead and hold the bar or rope with a slight bend in your elbows. Keep your feet flat on the bench or your knees bent on the floor.

  3. 3

    Drive the cable down using your lats and pecs: Sweep the handle in an arc toward your hips while keeping your arms extended.

  4. 4

    Hold and squeeze at the bottom: Contract your lats and chest muscles, and keep your shoulders stable and down.

  5. 5

    Lower under control to the start: Let the cable bring your arms back overhead slowly while you keep tension on the muscles.

Form tips & common mistakes

Keep a slight bend in the elbows to protect the joints.

Brace your core to stabilize your spine during the movement.

Do not rely on momentum; use slow, controlled reps.

Keep the shoulders depressed and the scapulae stable.

Use a load that lets you move through a full range of motion without compensations.

Benefits

Works Both Pecs and Lats Well: This compound movement builds strength and size in major upper body muscles at the same time.

Builds Core Stability and Spinal Support: The lying position calls for abdominal engagement, which improves trunk control.

Places Less Stress on the Lower Back Than Standing Versions: Bench or floor support helps protect the lumbar spine during heavy pulls.

Supports Shoulder Mobility and Scapular Control: Controlled shoulder extension can improve posture and joint health.

Keeps Tension On the Muscle Throughout the Rep: Cable resistance keeps the muscles working through the full range of motion.

Works Well for Rehab, Hypertrophy, or Accessory Training: Adjust the load, reps, and tempo to match different training goals.

Helps Improve Mind-Muscle Connection: The stable position makes it easier to focus on the targeted muscles.

Muscles worked

Target

Pectoralis Major، Sternal، Latissimus Dorsi

Synergists

Levator Scapulae، Pectoralis، Triceps Brachii، Teres Major، Posterior Deltoid، Infraspinatus، Rhomboids

Muscles worked — Lying Cable Pullover

Alternatives & variations

Single Arm Raise Push-up

Single Arm Raise Push-up

ChestTriceps Full Gym
Close-grip Dumbbell Push-Up

Close-grip Dumbbell Push-Up

ChestTriceps Dumbbells
Diamond Push-up

Diamond Push-up

ChestTriceps Full Gym
Kneeling Diamond Push-Up

Kneeling Diamond Push-Up

ChestTriceps Full Gym
Clap Push-Up

Clap Push-Up

ChestCalisthenic Full Gym Plyometrics
Shoulder Stretch Behind The Back

Shoulder Stretch Behind The Back

ChestShoulders Full Gym Stretching

Frequently asked questions

Does the lying cable pullover work the chest as well as the back?

Yes, it targets both the pectorals and lats effectively as a compound movement.

Can this exercise be done without a bench?

Yes, performing it on the floor is a good alternative if a bench is unavailable.

Should I use a rope or straight bar attachment?

Both are effective; the rope allows a slightly greater range of motion at the bottom.

Is this exercise safe for people with shoulder problems?

When done with proper form and moderate weight, it can support shoulder health and mobility.

How should I breathe during the movement?

Exhale as you pull the cable down, inhale while returning to the start position.

Aurilx