Cable Seated Pullover
The Cable Seated Pullover targets the muscles of the back and shoulders. This exercise helps improve upper body strength and stability.
- Adjust the cable pulley to the appropriate height.
- Sit on the bench with your feet flat on the ground.
- Grab the cable handle with both hands, arms extended above your head.
- Pull the cable down in an arc motion, engaging your lats and shoulders.
- Return to the starting position with control.
How to perform the Cable Seated Pullover
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Seated Pullover using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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