Own Every Range
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VIDEO DEMO

Cable pullover from bench

Progression of Dumbbell Pullover

YouTube · Jessie HilgenbergIncline Bench Cable PulloverWatch the demonstration

PROGRESSION · HOW TO DO IT

Cable pullover from bench

These steps are written specifically for the Cable pullover from bench. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Cable pullover from bench. Set the cable to create tension through the full path without pulling you out of position.

  2. 02
    Move the pattern

    Keep the ribs down as the upper arms travel back overhead until the lats feel loaded.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Pull the arms back above the chest without changing the elbow bend or arching the low back. Stop before the low back substitutes.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

SHOULDERS & SCAPULAE / 20

Long rangeLong range

Cable pullover from bench

Sets: 3–4 · Reps: 8–15

Cable pullover from bench is a progression of Dumbbell Pullover. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The arms travel overhead as the lats and long head of the triceps lengthen, provided the ribcage stays controlled.