Cable Straight-Arm Kneeling Pullover
Kneel and pull the bar from overhead to the thighs with straight arms to isolate the lats.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the lats, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Straight-Arm Kneeling Pullover work?
- The Cable Straight-Arm Kneeling Pullover mainly works the lats.
- What equipment do you need for the Cable Straight-Arm Kneeling Pullover?
- A cable.
- How many sets and reps of the Cable Straight-Arm Kneeling Pullover?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Straight-Arm Kneeling Pullover?
- Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.
Program it for your clients
Coaches add the Cable Straight-Arm Kneeling Pullover to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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