Smart Workout Diary

Cable Incline Pullover

The cable incline pullover is an isolation exercise performed lying on an incline bench with a cable behind the head. It primarily trains the latissimus dorsi through shoulder extension, while the chest and triceps assist. It can help develop back control and lat-focused upper-body strength.

Demonstration

Cable Incline Pullover — demonstration 1
Cable Incline Pullover — demonstration 2

Instructions

  1. Set up the bench at a moderate incline in front of a low cable pulley, with the cable running behind the top of the bench.
  2. Attach a suitable handle, lie face up with your head nearest the pulley, and hold the handle with both hands above or just behind your head. Keep a slight bend in the elbows.
  3. Brace your torso against the bench, keep your feet firmly planted, and hold your ribs down without excessively arching your lower back.
  4. Exhale as you pull the handle in a smooth arc toward your thighs by moving from the shoulders. Keep the elbow angle nearly unchanged.
  5. Pause briefly when your arms point toward your hips, then inhale and return slowly until you feel a comfortable stretch in the lats. Do not let the weight stack slam.
Muscle Group
Lats
Other Muscle Groups
Chest
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. The cable should move smoothly without pulling your shoulders into an uncomfortable overhead position.
  2. Think of drawing your upper arms toward your hips rather than bending and straightening the elbows.
  3. Keep your lower back quiet. Excessive rib flare or lumbar arch usually means the load or range is too great.
  4. Control both phases and stop the return at a pain-free shoulder range.
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