Cable Rope Pull Over
Starting Posture
1. Stand facing the cable machine with your feet shoulder-width apart. 2. Hold onto the ends of the rope attachment with a pronated grip (palms facing down) and extend your arms straight out in front of you at shoulder height. 3. Keep your core engaged and maintain a slight bend in your elbows.
How to Exercise
1. Inhale and brace your core. 2. Exhale as you slowly pull the rope attachment over and behind your head, maintaining a slight bend in your elbows. 3. Keep your arms straight and lower the rope attachment down towards the back of your head until you feel a stretch in your lats and chest. 4. Hold the position for a brief moment. 5. Inhale and slowly return to the starting position by extending your arms back out in front of you. 6. Repeat for the desired number of repetitions.
Breath Control
Inhale before starting the movement and exhale as you pull the rope attachment over and behind your head. Inhale as you return to the starting position.
Common errors
Swinging the rope attachment to generate momentum instead of using proper form. Allowing the elbows to flare out to the sides instead of keeping them close to the body. Locking out the elbows at the top of the movement.
Weights
Use a weight that allows you to perform the exercise with proper form and technique. Start with a lighter weight to focus on mastering the movement before progressing to heavier weights.
Grips
Use a pronated grip (palms facing down) on the rope attachment to target the lats and chest effectively. Keep your grip firm but not excessively tight to avoid straining your forearms.
Variations
1. Single-arm cable rope pull-over: Perform the exercise with one arm at a time to isolate and focus on each side of your upper body. This variation can help improve muscle balance and strength. 2. Overhead cable rope pull-over: Adjust the cable machine height to perform the exercise with the rope attachment positioned above your head. This variation can target the upper chest and shoulders more intensely.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on engaging your lats and chest muscles throughout the movement. Avoid using momentum to swing the rope attachment. Keep your core tight to stabilize your body during the exercise. Adjust the weight of the cable machine according to your fitness level.
Cautions
Avoid arching your lower back as you pull the rope attachment overhead. Do not bend your elbows too much or lock them out completely. Use a controlled and smooth motion to prevent strain on your shoulders and elbows.