The Ultimate Guide to the Kneeling Cable Pullover Exercise

Kneeling cable pullover is a great exercise to target the lats, which are major muscles in your back. This exercise will help to strengthen and build the lats, increasing definition and helping you create a more impressive upper body. It is also great for posture as it helps to keep your spine in proper alignment. It is a challenging move, but it’s worth mastering because the results are impressive. Here’s how to do cable kneeling pullover: (Instructions follow).

How to Do kneeling Straight Arm Cable Pullover Perfectly?

  1. Start by kneeling in front of a low pulley cable machine and attaching a rope handle to the bottom pulley.
  2. Position yourself so you are kneeling on both knees, with your head and chest up, back straight, and core tight
  3. Grasping the handles in each hand, keep your arms straight out in front of you, and draw your shoulder blades together.
  4. Inhale and slowly pull the rope toward you in an arcing motion until it is above your head. Keep your arms straight during this part of the movement.
  5. Exhale as you return to the starting position using a slow, steady motion and feeling your back muscles working throughout.
  6. Repeat for desired reps and sets, making sure to keep good form during each repetition.
  7. Repeat this exercise 8 – 12 times for 3.

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