Own Every Range
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VIDEO DEMO

Long-pause cable pullover

Progression of Cable Pullover

YouTube · Bodybuilding.comStraight Arm Pulldown - Back ExerciseWatch the demonstration

PROGRESSION · HOW TO DO IT

Long-pause cable pullover

These steps are written specifically for the Long-pause cable pullover. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Long-pause cable pullover. Set the cable to create tension through the full path without pulling you out of position.

  2. 02
    Move the pattern

    Keep a soft fixed elbow as you sweep the arms down toward the thighs using the lats.

  3. 03
    Match the demand

    Hold the named position without drifting, then exit it under control.

  4. 04
    Finish with control

    Finish without arching the low back, then let the arms return overhead slowly. Finish at the thighs without arching.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BACK & LATS / 61

Short rangeShort range

Long-pause cable pullover

Sets: 3–4 · Reps: 10–15

Long-pause cable pullover is a progression of Cable Pullover. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The cable keeps tension as the upper arms travel down and back. With the elbows nearly fixed, the lats have to finish shoulder extension instead of handing the work to an elbow bend.