Elbows bend too much — becomes a row
The pullover arc is lost; elbow flexion takes over from shoulder extension.
Overactive muscles
Biceps brachiiAnterior deltoid
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Cable Pullover
Coaching cues
- Lie on a bench perpendicular to a low cable; hold the handle overhead
- Arc the handle from overhead to the hips — shoulder extension with slight elbow bend
- Feel the lat stretch at the overhead position; squeeze at the hip position
- Constant cable tension through the full arc unlike a dumbbell pullover
Common faults 2
Hips rise off the bench on the arc
Hip flexors assist the movement; the lat is unloaded.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗