Take the last set to 1RIR with that same tempo and execution. This will restrict the ROM of the pullover so be sure to not try to force it. Feet should be up and flat on the bench to discourage extension of the low back. Keep these consistent and don't allow the tension to come off the lats. Perform D1 and D2 on the same side before switching.Į: Note the tempo. Allow the shoulder blade of the working side to move freely and don't attempt to restrict it. The angle of the cable should be slightly downward to line up better with the rear delts. Make sure to pause for a count in contraction.ĭ2: Only TWO working sets. Drive down your elbow hard to contract the lats. Make sure your low back is neutral throughout. Try to have that arm on a bench or box so you don't have to worry about being pulled forward. Make sure to keep chest against the pad and avoid extension.ĭ1: Perform these one arm at a time and using your off arm for stability.
Kneeling cable pullover full#
Really aim to move some heavy load there while sticking to the tempo and getting full scapular protraction/retraction. Lock in the tempo!Ĭ: Try to use a pronated or semi-pronated grip for these. Drive through the concentric with neutral hands.
Keep your chest and head against the pad to avoid extension. The angle of the cable should be ~45º downward when in position on the bench and the row should be in line with the fibers of the lats. Use two long, individual handles for more freedom of movement. Perform A1 and A2 on the same side before switching.ī: Set up a 90º bench 5-6 feet away from a cable tower. Your hips and knees should be in an "athletic stance". Hold the band in the middle of your chest with arms fully extended. Adjust the band tension by walking further away or moving closer to the anchor point. Rotate from pronated to neutral through the concentric and get the lats as short as possible.Ī2: Keep hips and shoulders square throughout the set and avoid rotation.
During the set, adhere to the tempo and intent. Maintain a neutral pelvic position with the back glute contracted. A1: Kneel with the contralateral arm working.
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