IsolationCable
Cable Lying Pullover
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Lie on a flat bench with head near a low cable pulley
- Grasp the cable bar with both hands overhead
- Start with arms extended overhead feeling a stretch
- Keep a slight bend in your elbows throughout
- Pull the cable in an arc motion over your chest
- Bring the bar down until it is over your hips
- Squeeze your chest and lats at the bottom
- Slowly return to overhead position with control
💡Coaching Cues
- ✓
Arc motion throughout
- ✓
Slight elbow bend only
- ✓
Squeeze at bottom
- ✓
Control the stretch
- ✓
Full range of motion
- ✓
Constant tension
⚠️Common Mistakes
- ✗
Bending elbows too much
- ✗
Not achieving full stretch
