The Complete Guide to the Cable Pullover with Rope

The cable pullover with rope is one of the most effective exercises you can do to build upper body strength and mass. This exercise works your chest, shoulders, and back muscles, as well as your arms and core. In this complete guide, we’ll provide you with a step-by-step guide on how to properly perform the cable pullover with rope, as well as offer tips and tricks to help you get the most out of your workout. Read on to learn more about this amazing exercise!

Cable Pullover with Rope

Cable Pullover with Rope

The cable pullover with rope is a popular exercise for targeting the muscles of the back and shoulders. It works by using a rope attached to a cable machine, which allows you to move through a range of motion that hits your muscles from different angles.

Target Muscle GroupChest
Exercise TypeStrength
Equipment RequiredCable
Secondary MusclesLats, Shoulders, Triceps

How to Do a Cable Pullover with Rope

1. Stand in front of a cable machine with your feet shoulder-width apart and the cable handle in both hands, one at each side.

2. Keeping your core engaged, bend forward from your waist with your arms extended out in front of you.

3. Start to pull the cable toward your chest, engaging your back and lats as you go.

4. Keep your arms straight as you pull the cable up and around in an arching motion towards your chest.

5. Once you have reached your chest, pause for a second then begin to lower the weight slowly and with control back to its starting position.

6. Repeat this movement for your desired number of repetitions.


  1. Barbell Pullover
  2. Dumbbell Pullover
  3. Lying Cable Pullover

Tips for Doing the Cable Pullover with Rope (points)

1. Stand with your feet slightly wider than shoulder-width apart and hold the cable rope in both hands in front of you.

2. Keep your arms straight and pull the rope out to the sides of your body, maintaining control of the rope the entire time.

3. Flex your back muscles as you bring your hands together and squeeze at the top of the motion.

4. Make sure to keep your arms straight throughout the entire exercise.

5. Lower the rope slowly and with control back to starting position, keeping your arms straight and avoiding any bouncing.

6. Repeat for the desired number of repetitions.

7. When performing the cable pullover with rope, it is important to keep your core engaged and your back straight throughout the exercise to avoid any injuries.

8. Beginners should focus on perfecting the form before increasing the weight or speed of their reps.

Also, read

Barbell Bench Press Complete Guide

The Complete Guide to the Reverse cable curl

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