Cable Pullovers

How to do the Cable Pullovers

Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your body with straight arms.

Spotter Information:
Stand beside the subject to make sure they can grab the weight and complete it properly.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Serratus Anterior
  • Rib Cage
  • Pectoralis Major
  • Cable
  • Compound

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
57.7 lbs9.8 76.2 lbs

What is a good starting weight?

Based on an average weight lifted of 57.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 28 lbs and aim for 12-15 reps.


Workouts Plans with Cable Pullovers

Purpose Type Level
Sport Specific Advanced
Muscle Specific Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.