Smart Workout Diary

Cable Pullover Supine

The supine cable pullover is a lying cable exercise in which the arms arc from overhead toward the hips while the torso stays stable. It primarily trains the lats through shoulder extension, with assistance from the chest, triceps, and core. It supports back-focused strength and muscle-building training.

Demonstration

Cable Pullover Supine — demonstration 1
Cable Pullover Supine — demonstration 2

Instructions

  1. Set a cable pulley low behind a flat bench and attach a straight bar or cable handle. Lie supine on the bench with your head nearest the pulley and hold the attachment with both hands.
  2. Begin with the arms extended behind or just above your head, keeping a slight, fixed bend in the elbows. Brace your abdomen and keep your feet firmly on the floor.
  3. Exhale as you pull the attachment in a smooth arc toward your thighs by driving the upper arms down and back.
  4. Finish when your hands reach the thighs without lifting the ribs, excessively arching the lower back, or bending the elbows further.
  5. Inhale and slowly return the attachment overhead under control until you feel a comfortable stretch through the lats. Do not let the cable pull your shoulders into an uncomfortable range.
  6. Use a manageable load and keep the bench and cable path clear before beginning each set.
Muscle Group
Lats
Other Muscle Groups
Chest
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the elbow angle fixed: bending and straightening the elbows turns the movement into more of a triceps exercise.
  2. Keep the ribs down: avoid using a large lower-back arch to move the load.
  3. Use a slow return phase; do not let the cable pull the weight stack down abruptly.
  4. Choose a range of motion that feels comfortable at the shoulders and reduce the load if control is lost.
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