Elbows bend significantly
Becomes a pulldown; biceps share the lat load.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Cable Rope Pullover
Coaching cues
- High pulley with rope; hinge forward slightly; arms extended
- Pull the rope down and back in a pullover arc — shoulder extension
- Arms stay straight; feel the lats contract fully at the bottom
- Return slowly — full overhead stretch at the top
Common faults 2
Trunk flexes to help the pull
Erectors and hip flexors assist; lat loses isolation.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗