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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back
- Equipment
- Cable
Standing Lat Cable Pull Over
4 steps Updated 29/08/2026
Standing Lat Cable Pull Over is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Cable Pulley Machine.
Step by step
How to perform it
- Stand facing a cable machine with your feet shoulder-width apart. Attach a straight bar to the high pulley and hold it with both hands, arms extended and palms facing down.
- Slightly bend your knees, hinge at your hips, and lean forward slightly. Keep your arms straight and pull the bar down in an arc motion towards your thighs.
- Keep pulling the bar down until it reaches your thighs, feeling a strong contraction in your lats.
- Slowly return the bar to the starting position with control, maintaining tension in your lats. Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Standing Lat Cable Pull Over
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