The Correct Way To Perform A Cable Lat Pull Over

A cable Lat Pull Over is a great way to activate your lower lats with great precision. It allows you to get a great stretch throughout your entire lat and enables you to get the perfect squeeze at the finish point to maximize muscle growth potential.

The Set Up: Place a rope on the highest level of a cable machine that adjusts. You'll want to step away from the machine and bend at the hips forward so that you are reaching for the cable. This will give you the full stretch through your lats as you extend to the starting position. Keep your feet together and your knees slightly bent.

The Movement: With both hands on the cable, pull with your lats directly to the ground first, once you reach waist level, start to pull the rope into your upper thigh. As you lower the rope down to your waist, you want to bring your chest up keeping the natural ache in your back. To help with this, at the finishing point of the movement you want to be looking at the ceiling so that it brings your chest up naturally. The purpose of using a rope is so that you can bring your hands back past your torso, once you reach the bottom, hold and squeeze for a second before returning to the starting position. It's important to keep the weight under control for the entire movement and do not swing.

The Benefits: This will active your entire lat and place a great pressure on your lower lat. This will help you out from the front as your lats will look larger in a relaxed position (Also front lat spread), as well as from the back in a rear lat spread.