Cable Pullover: cable tuck front raise exercise and Benefits

a bodybuilder working out at the gym

The cable pullover is a classic piece of equipment that can be used to focus on your back and biceps when you’re feeling like you’ve exhausted all other options. It’s fast, and easy to use and it helps you work both muscle groups in the same session. Let’s take a look at how it works, what muscles it targets, and some exercises you can do with this piece of equipment.

The cable pullover is one of the best cable exercises for targeting your back muscles, specifically the rhomboid, lats, traps, rear deltas, infraspinatus, and teres minor muscles. If those are not enough, It’s fast and easy to use, and it helps then adding weight will also target your shoulders too as they help synergistically with the cabled pullover. If you’re feeling extra strong then feel free to use a weight that’s equal to your body weight on top of this cable machine. But be sure it doesn’t go over 344 pounds, or else the cable pulley system will not be able to support your weight and will disconnect.

What is a cable pullover?

The cable pullover is a weight training exercise that targets the back and biceps when you’re feeling like you’ve exhausted all other options. To do this exercise, you’ll need access to a cable machine with an attached rope attachment. Let’s take a look at how it works, what muscles it targets and some exercises you can do with this piece of equipment.

How to use cable pullover

How to use cable pullover
  • Fasten your cable attachment (weight or rope) on a cable machine at the lowest pulley position.
  • Pick up the cable attachment with both hands and lie on a flat bench while holding each end of the cable at chest level.
  • While holding the cable attachment straight up towards the ceiling, extend your arms over your chest, keeping the cable taut above you.

Benefits of cable pullover

The cable pullover is a classic piece of equipment that can be used to focus on your back and biceps when you’re feeling like you’ve exhausted all other options. It’s fast, and easy to use and it helps you work both muscle groups in the same session.

The cable pullover is a great exercise that helps you achieve a lot of things without spending much time or money, but it has some benefits that other exercises can’t offer.

Let’s take a look at what the cabled pullover does for your back and biceps muscles.

  • It strengthens your back and biceps.
  • It allows for a complete range of motion and a flexible grip, which will help you avoid injury later on.
  • It’s easy to use machines that are essential for your progress in strength training workouts or sports-specific sessions.
  • There are no cable pullover alternatives if you don’t have access to a cable machine.
  • Cable pullovers allow you to train your arms and upper back in the same session. This is perfect for people with busy schedules who want to avoid workout fatigue and still keep up with the progress.
  • Even though cable pullovers mostly focus on the front of the body: biceps and chest muscles. It’s also effective for strengthening the triceps, shoulders, and lats.

Exercises are done with cable pullover

Exercises are done with cable pullover

Cable pullover variations can be done to target different angles of the shoulder, biceps, and back muscles. Let’s take a look at some cable pullover exercises that you can do.

Cable Pullover with Close-Grip Bench Press: This cable pullover variation is great for isolating your shoulders and biceps while still working your chest muscles. To do this cable pullover variation, follow the steps below.

  1. Fasten your cable attachment (weight or rope) on a cable machine at the lowest pulley position.
  2. Pick up the cable attachment with both hands and lie on a flat bench while holding each end of the cable at chest level.
  3. While holding the cable attachment straight up towards the ceiling, extend your arms over your chest, keeping the cable taut above you.
  4. Slowly lower cable back down to bench and drop right next to the bench. Then bend both knees, so feet are flat on the ground for support.
  5. Cable Pullover to Low Rope Row: This cable pullover variation is great for targeting your back muscles with a cable machine that does not have a low pulley. To do this cable pullover variation, follow the steps below.

Ways to use cable pullovers

An effective cable pullover is an exercise that targets the back and biceps and can be done without any extra equipment. It’s a cable machine exercise, so you will need a cable machine to do this exercise. Cable pullovers use cable pulley systems and cable ropes to provide resistance and work out your muscles. The cable pullover targets the latissimus dorsi muscle of the back, as well as the biceps muscle in your arms.

There are many different exercises you can do using cable pullovers. Start with sets of 8-10 reps for each set, and gradually increase up to five sets of 15 reps or more if desired. Here are some cable exercises for your upper body:

Cable Tuck Front Raise

This cable exercise targets the front of your shoulders and lines them up for a good posture. It also helps to prevent shrugs, which can occur when you have bad posture. This cable pullover variation makes it easier to focus on your shoulder muscles over your biceps. It’s helpful if you’re overly concerned about gaining massive biceps and for those who just want a well-rounded upper body.

Cable Curl + Front Raise

This cable machine exercise targets the bicep muscles selectively, which means you can focus on your arm muscles without taking away from your back muscles. It also helps to work the shoulder and back muscles that help stabilize the cable machine. When you’re doing cable machine exercises, this cable pullover variation is a good way to target the bicep muscles and maintain your shoulder and back strength.

Cable Pushdown + Upward Cable Row

This cable exercise is great because it works out both the front and back of your upper body at the same time. If you want to, you can place your back against the cable machine and do cable pullovers for your latissimus dorsi muscles. This cable machine exercise is great if you want a well-rounded upper body that looks good from all angles.

Cable Bicep Curl + Rear Delt Raise

This cable exercise targets your biceps, triceps, and rear deltoids. Since cable pullovers target the latissimus dorsi muscle in your back. This cable machine exercise will help you maintain that muscle while focusing on your arm muscles. If you want a really well-rounded cable machine exercise, try cable pullovers.

Read also: How to Do Face Pulls: Why You Should Do Them – Explained

Conclusion

A cabled pullover is a cable machine that you can use to target your back and biceps. It’s fast, easy and it helps work for both muscle groups in the same session. We hope this article has given you some new ideas on how to use cable machines like cable pullovers or other types of equipment (e.g., smith machine) for strength training routines.

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