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Lat pullover cable form how to#
Lat pullover cable form full#

I have personally found the back to be the most challenging muscle group to incorporate into home fitness client routines since it is almost always the strongest upper body muscle group and rarely do clients have enough weight to meet the resistance requirements. Think of this movement as an accessory exercise for your hypertrophy and weight gain clients and a staple back movement for in-home fitness clients that may not be able to perform pull-ups (even assisted) or pull-downs.

Breathe in to return to the start position.Nothing else should shift as the arms are moving into extension, including the elbows. Brace the core by taking in a breath first, then exhaling as the arms move into extension just until they are perpendicular to the floor.Arms will remain straight throughout the movement.

Lat pullover cable form full#

Adjust angle by hinging from the hips until arms are in full flexion. Flex shoulders with straight arms until they are as close to ears as possible.The torso should be in a 45-degree angle to the source of resistance.

Take a hold of the resistance, and take a step back far enough to assume a semi-squat position.

If using a pulley system, you may use a straight bar, rope, or long handles (the more stable the attachment, the more manageable the exercise will be to perform).

If this is not possible, this exercise can be performed kneeling! If using resistance bands, be sure to safely anchor the band above where hands can reach.

Start with a lightweight for the very first set to test ability and strength when this movement is new.

With continued practice, a client with a shoulder flexion range of 170 degrees can move towards 180 degrees, stretching practices notwithstanding. As long as the weight is kept light enough, utilizing the full range of motion available to the exerciser will improve start-range shoulder extension strength. You will find that the standing version is somewhat more challenging, not only because it is performed standing (obviously, that requires more energy than lying down), but the work in stabilizing the spine is almost as difficult as pulling the weight down with proper form.įinally, a pullover is an excellent way to improve shoulder mobility while loading the joint. This is one specific advantage over a lying pullover. A cable pulley system can be used as pictured below, or resistance bands, anchored in a door or looped over a stable surfaceĪdditionally, a standing pullover will actively tax the core, as the abdominal muscles are recruited to stabilize the spine. In situations where heavy weight options are limited, this movement can really serve your hypertrophy clients well. What makes this exercise favorable is that it requires much less weight due to the long levers and create a longer moment arm. Why a Pullover?Ī pullover recruits latissimus dorsi, rear deltoids, and even the pectoralis major.

Lat pullover cable form how to#

Here’s how to do a standing cable pullover and why your clients should. Every pullover movement is, in fact, full shoulder flexion moving into extension, and will specifically tax the latissimus dorsi. While pull-ups and pull-downs reign supreme when building strength and size (as all compound exercises do) on the lats, sometimes we need to offer variations that can still adequately challenge this muscle-especially when working with clients in a home gym.