TrackYourLift

How to Do Kneeling Cable Pullover — Form, Muscles & Tips

Learn how to do the Kneeling Cable Pullover: step-by-step form, muscles worked, cable setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  1. Set a cable pulley to the highest position and attach a rope or straight bar.
  2. Kneel facing the machine at arm's length from the pulley.
  3. Grip the attachment with both hands, arms extended overhead.
  4. Keeping your arms straight with a slight elbow bend, pull the attachment downward in an arc toward your thighs.
  5. Hold briefly at the bottom, squeezing the lats.
  6. Slowly return the attachment back overhead.
  7. Repeat for the desired number of repetitions.