Cable Seated Pullover

Sit on an incline bench with your back to the high pulley, lean against the backrest, grab the short bar, and reach your arms overhead. Lock your elbows in a slight bend and keep your back and hips against the bench.

Keeping your elbow angle fixed, pull the bar from overhead down to the front of your stomach in a wide arc. Think of closing your armpits rather than pressing with your arms so your lats lead the movement.

Briefly squeeze your lats in front of your stomach, then slowly return the bar overhead along the same path. Raise it only through a comfortable shoulder range and feel your sides lengthen.

Focus on the area below your armpits and the back of your sides lengthening and shortening. The backrest supports your torso, so it is easy to concentrate on moving the bar with your lats alone, without torso momentum.

Bending and straightening your elbows a lot turns it into a triceps extension and reduces lat tension. Reaching the bar too far behind your head so your lower back lifts off the backrest stresses your shoulders and lower back.

Exhale as you pull the bar down and inhale as you return it overhead. Lightly tighten your abs as you exhale so your ribs do not flare.

Position the bench so the cable keeps tension even when your arms are extended overhead. Pressing through the pinky side as you lower the bar reduces forearm involvement and sharpens the lat connection.