Are you aware of the term “Cable pullover exercise”?Do you know what is cable pullover exercise, or how to do cable pullover exercise? In this blog, you will get to know about the cable pullover exercise, its benefits, tips for success, common mistakes and its variations. So, without wasting your time, let’s know more about it.
What Is Cable Pullover Exercise?
The kneeling straight-arm cable pullover exercise is a movement exercise that targets the muscles of your upper body, the chest, and shoulders. If you want to make multiple muscle groups in your body, then you must do the cable pullover exercise. Though it’s a very tough exercise, a good professional is needed to teach all the important things related to this type of exercise. Cable pullover exercise is mainly known for strengthening the upper body and aesthetics.
The cable pullover exercise is done by using a cable machine. The main muscle that worked during the pullover is the lats of the back. The lats or latissimus dorsi is a kind of flat and thin muscle that covers most of the back muscles except the traps. It is known as the widest muscle of the human body.
Benefits Of Doing Cable Pullover Exercise
Some of the major benefits of cable pullover exercise are mentioned below –
1. Better physique – One of the major benefits of cable pullover exercise is it improves better physique of people. This particular exercise targets the muscles and you will automatically look fit for every situation.
2. Shoulder strength – The cable pullover exercise can also make your shoulder strong. It extends the shoulders through the horizontal pulling movements. This particular exercise leads you to excel in many sports activities.
3. Upper body strength – The benefit of cable pullover exercise is it increases the upper body strength. It also helps to prevent you from injuries.
4. Core stability – The cable pullover exercise requires engagement to stabilize the spine and pelvis, especially with the kneeling straight arm cable pullover exercise.
5. Range of motion – Just like the traditional pullovers with dumbbells, the cable pullover allows for continuous tension throughout the entire range of motion, maximizing muscle activation and hypertrophy.
6. Muscle engagement – Mainly, the lat pullover cable targets the lat muscles which are also responsible for the extension of shoulders, triceps, and chest.
How To Do A Cable Pullover?
The equipment needed for cable pullover exercise is Cable machines with a high pulley attachment and straight or EZ bar attachment. If you don’t know the techniques used to perform cable pullovers, below are given few of them –
You need to attach a straight or EZ bar to the high pulley of the cable machine.
- You should stand with your feet shoulder-width apart, facing away from the machine.
- Touch the bar with an overhand grip slightly wider than shoulder-width apart.
- You must take a step forward to create tension in the cable.
- Always keep your arms extended but avoid locking your elbows.
- If you feel stretch in your lats and chest, immediately lower the bars.
| Tips For Success1. You must focus on maintaining tension in your lats and chest throughout the entire exercise.2. Never hyperextend your lower back, as it can cause problems.3. You can increase the weight if you become more comfortable with the movement. |
Common mistakes of cable pullover exercise
Let’s have a look at the few errors and common mistakes that you need to avoid while doing the cable pullover exercise.
1. Bending by using elbows – This is a common mistake made by people when doing cable exercise. You need to keep your arm angle the same throughout your reps. When you bend your elbows, you may start bending your triceps.
2. Setting the cable too low – Don’t ever set the cable too low. If you set the cable very low, then the angle of the resistance can move to different muscle groups.
Cable pullover variations
Cable pullover has three different variants, which are mentioned below –
1. Standing cable pullover – This is a variation where you can by full or half stand can do exercise.
2. Single arm pullover – This type of variation is for those who could not balance their strength between both sides of your lats.
3. Resistance band pullover – It targets the upper body – lats chest and shoulders. This type of variation is available in home gyms or commercial gyms where cable machines are not present.
Conclusion
Pullovers are usually done at the end of the workout to finish off the lats. The cable pullover is a very great exercise. You must also do this exercise on a regular basis. It can enhance your upper body strength and functional stability. Always listen to what your body says and also consult with experts who are professionals in this field.
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