Home / Fitness exercises / Back / Upper Back / Latissimus dorsi / Cable Pull-Overs (Standing)

Covers on the cable (standing)

Cable pull exercises represent a fitness activity that only a few athletes consider in the gym. With cable pull exercises, you can specifically train the broad muscle of your back (latissimus dorsi). While this exercise is performed standing, there is also a lying variation of this exercise using the cable pull. This training method provides an alternative to pullovers with dumbbells.

These exercises should by no means be confused with each other, as they focus on different muscle groups. During standing cable pull exercises, you primarily train your back muscles, while the lying variation targets the chest muscles.

In the gym, you often hear the terms "Cable Pullover" or "Cable Pull Pullover." By these, athletes refer to cable pull exercises (standing), which can be used in various ways for muscle building. Popular variations include the cable grip or the short bar.

The free-standing position at the cable tower complicates the correct execution of the movements. Therefore, this exercise is more suitable for advanced fitness enthusiasts. Compared to free weight exercises, the movements are significantly more flexible, offering various training possibilities.

Muscles targeted during standing cable pull exercises The focus during standing cable pull exercises is on the large back muscle (latissimus dorsi). Additionally, the large chest muscle (pectoralis major) and the anterior serratus muscle (serratus anterior) are also engaged. A flawless execution of the movement also demands effort from the triceps (triceps brachii), which is stressed in all areas.

Execution of cable pull exercises for the back To avoid errors during cable pull exercises for the back, here is a guide divided into body position and execution.

Body position

For standing cable pull exercises, position yourself in front of the cable tower and use the upper attachment point to choose an appropriate grip. Popular grips include the short bar or the cable grip. Keep your knees slightly bent while lowering your upper body forward, creating a right angle between thighs and lower back. Maintain a slight arch in your lower back to protect it, and let your head form a natural extension of the spine. Now you are ready for standing cable pull exercises.

Movement execution

With both hands, grasp the handle of the cable pull. Keep your elbows slightly bent. Subsequently, pull the weight down with your arms, possibly in a slight arc towards you. Breathe out during this movement. After stopping in the knee area, bring your arms back to the starting position. The rest of your body remains immobile, with the force primarily coming from the back.

Stressed muscles and common mistakes

The effectiveness of training with the cable pull-over benefits from freedom of movement and flexibility; however, certain mistakes often occur that can jeopardize your training success.

✅ Excessive bending of the arms: Some athletes tend to bend their extended arms excessively, relying mainly on their triceps for power. Throughout the entire exercise, your arms should only be slightly bent.

✅ Swinging from the upper body: It is crucial to avoid using any swing from the upper body. Consistently refraining from this adds challenge and intensifies the training of the back muscles.

✅ Turning or tilting the head: During upright cable pull-overs, the head should be kept consistently in a straight position. Nevertheless, some athletes have a tendency to turn or tilt their heads, increasing the risk of spinal injuries.

Alternatives and similar exercises to Cable Pullover for the back

To ensure sustained enjoyment in your training, a diverse workout routine is key. Therefore, I present various options here that complement the conventional standing cable pullovers for the back.

Cable covers lying down for the chest

An alternative approach is to perform cable pullovers while lying down. Here, the focus is on training the chest muscles, as opposed to standing cable pullovers, which primarily target the back.

Dumbbell Covers

Dumbbell pullovers are an effective exercise to strengthen the chest, while simultaneously stimulating the back muscles. In comparison to standing cable pullovers, the emphasis here is reversed: the back is the primary target muscle, with the chest providing support. However, the execution of the movement is similar.

Lat pulldowns to the chest on the lat pulldown

Lat pulldowns to the chest on the lat machine are a widely practiced exercise for the latissimus dorsi muscle. Most fitness studios have a specialized machine for this exercise.

Pull-ups

Another alternative is pull-ups. Depending on the chosen grip variation, you can target different areas. Popular choices include underhand grip pull-ups, pull-ups with a parallel grip, classic pull-ups, and pull-ups with a wide grip.

Various rowing exercises

Various rowing exercises primarily strengthen the broad back muscles, benefiting the trapezius muscles as well. Depending on your preferences, you can integrate exercises such as barbell rows, one-arm or bent-over dumbbell rows, and incline bench dumbbell rows into your training plan. Additional alternatives include machine rowing, cable rowing, or T-bar rowing.