Pullover (Cable)
Also called Cable Pullover, Lying Cable Pullover, Straight-Bar Cable Pullover
How to do it
Lie on a flat bench set in front of a low cable pulley. Keeping a slight elbow bend, arc a straight bar or rope from overhead down toward your hips, feeling the stretch and contraction through the lats and chest.
Setup
Place a bench in line with a low pulley and attach a straight bar or rope. Lie back far enough to begin with tension overhead, grip evenly with straight wrists, and keep a soft, fixed elbow bend.
Where you should feel it
Primarily through the lats as the attachment arcs toward the hips, with chest involvement near the overhead stretch. Keep the ribs down so the low back does not substitute.
When to use it
Use for lat- and chest-focused hypertrophy with continuous tension through the full arc. It works well after compound pulling in controlled sets of 10-15 reps.