9 Best Cable Pullover Alternatives

The cable pullover is one of the best exercises you can do to isolate the lats through their full range of motion. This exercise is a great option to develop thickness through the middle lats and trapezius.

You can only do the cable pullover if you have access to a cable pulley machine. However, most home gym trainers don’t. Even commercial gym goers may struggle to access the cable machine, which is usually one of the busiest pieces of equipment in the gym.

This article delivers nine excellent cable pullover alternatives that don’t require a cable pulley and will make your life easier.

Cable Pullover Muscles Worked

The main muscles worked in the cable pullover exercise are the:

Latissimus Dorsi

About half of the back is covered by the lats. The lat muscle fibers originate on the lower two-thirds of the spine, the lower ribs, and the iliac crest of the pelvis. All these muscle fibers ascend diagonally before inserting in the armpit region right behind the head of the humerus (upper arm bone).

The lats’ job is to bring the arms back behind the body and the upper arm down and in towards the hip. 

Trapezius

The top half of your mid-back is covered by a kite-shaped muscle called the trapezius, or traps. They allow you to shrug your shoulders and draw your shoulder blades closer together at the same time. 

Rear Deltoids

The rear deltoids assist in pulling the arms down and back. This is a small muscle group that also helps the humerus rotate externally. The rear delt fibers run diagonally from the origin to the insertion locations when the arm is at your side.

Triceps

The triceps muscle straightens the arm. Even though it has three heads, the triceps is a single muscle with just one insertion point. However, each head has a separate point of origin. Yet, you cannot isolate any of those three heads. Being a hinge joint, movement of the elbow is an all-or-nothing deal. 

Cable Pullover How To

Here is everything you need to know to master the cable pullover:

Steps:

1. Place a rope handle on a cable pulley machine and set the pulley to its highest setting. Stand about two feet away from the machine while facing it. 
2. Hinge at the hips to bring your torso down to a 45-degree angle to the floor.
3. Grab the rope with an overhand grip and bring it down to chest level with your arms straight. 
4. Engaging the lats, pivot from the shoulders to bring your arms down to full extension. 
5. In the bottom position, your hands should be by your hips. 
6. Slowly return to the starting position.
7. Repeat for recommended reps.

Benefits

• Activates and isolates the latissimus dorsi, moving it through its full range of motion. 
• Improves shoulder strength and stability.

9 Best Cable Pullover Alternatives

Given below are the nine best cable pullover alternatives that should be a part of your exercise arsenal:

1. Seal Row

The seal row does a great job of isolating the lats by removing the lower body from the equation and therefore eliminating any chance of using momentum.

Steps:

1. Place 45-pound plates underneath each side of a flat bench to increase its height (or use a specialized seal row bench). 
2. Position a dumbbell on each side of the bench.
3. Lay on your stomach on the bench and extend your arms so that you can hold the dumbbells with an overhand, pronated grip at shoulder width.
4. Lift your chest, depress your shoulder blades, and press your stomach against the bench.
5. Pull the dumbbells up to the bench. At the top, squeeze your shoulder blades together, and tighten your lats.
6. Lower under control.

Benefits of the Seal Row:

• Eliminates momentum
• Lower back-friendly

2. Resistance Band Pullover

The resistance band pullover allows you to simulate the same muscles as the cable pullover but without a pulley machine. 

Steps:

1. Attach a resistance band to the top of a door or an anchor point around your head level.
2. Stand about three feet from the anchor point with your face towards it. Grab the band with outstretched arms and adjust it so it is taut. Your arms should be at a 45-degree angle.
3. Engage your lats as you pull the band toward your hips. Do not bend the elbows, ensuring you are only moving the shoulder joint. 
4. Return to starting position under control.
5. Repeat for reps.

Benefits of the Resistance Band Pullover:

• Isolates the lats.
• Can be done at home with minimal equipment.

3. TRX Pullover

The TRX Pullover uses your body weight as the resistance as you work against gravity. It also introduces instability to the movement and works the small stabilizing muscles of your body. 

Steps:

1. Stand under the TRX band. 
2. Grab the strap handles overhead with your arms extended.
3. Lean your body forward to form a 30-degree angle with the floor. Your body should be in a straight line at this point.
4. From this starting position, pivot from the shoulders to bring your arms down to waist level. Do not bend your elbows.
5. Reverse and repeat.

Benefits of the TRX Pullover:

• Isolates the lats while also engaging the core.

4. Incline Bench Dumbbell Row

The incline bench dumbbell row is another exercise that allows you to remove any momentum from the rowing action. This move also allows you to work each side of the lats individually. 

Steps:

1. Set an incline bench at a 45-degree angle with the floor. 
2. Place your feet firmly on the ground and lie face down on the bench. Grab a dumbbell in each hand with a neutral grip.
3. Spread your lats and depress your shoulder blades.
4. Pull the dumbbells up until they are at your ribcage level. 
5. At the top, squeeze the shoulder blades together and tighten your lats.
6. Lower under control and repeat.

Benefits of the Incline Bench Dumbbell Row:

• Works each side individually
• Reduces momentum
• Lower back-friendly

5. Renegade Row

The renegade row combines resistance with gravity to add to the challenge. At the same time, it requires core strength and stability to keep your body in place. 

Steps:

1. Get down on the floor in a high plank position with dumbbells in your hands in a neutral grip.
2. You should have your arms completely extended. The diagonal line of your body will run from your neck to your ankles.
3. Row the dumbbell on your right up to your ribs while keeping your core firm.
4. Pause and contract on the top.
5. Return to the starting position.
6. Repeat on the left side.
7. Alternate from side to slide to complete your rep count. 

Benefits of the Renegade Row:

• Lets you work your lats unilaterally
• Recruits the core and stabilizer muscles

6. Isometric Hold Dumbbell Row

The isometric hold dumbbell row adds an isometric element to the rowing movement to strengthen and engage the lats in the fully contracted position.

Steps:

1. Stand with your feet shoulder-width apart and a pair of dumbbells in your hands by your sides. 
2. Hinge at the hips to lower your torso until it is almost parallel to the floor. 
3. Row the dumbbells up to your ribcage.
4. Hold this position for 15 seconds. Squeeze your shoulder blades together and contract your lats during the hold.
5. Lower under control. 
6. Repeat for recommended reps. 

Benefits of the Isometric Hold Dumbbell Row:

• A low-impact exercise
• Can deliver muscle-ripping pumps

7. Single-Arm Dumbbell Row

The single-arm dumbbell row allows you to work your back unilaterally and ensures strength and muscle balance. 

Steps:

1. Put a dumbbell on the floor alongside a flat bench.
2. Stand side on to the bench and place your inside knee on it. Put your left hand on the bench to support your body.
3. Reach down to grab the dumbbell with your right hand.
4. Maintaining a neutral spine, engage your core, and retract your shoulder blades. Flare your lats to fully extend them in this bottom position.
5. Pull the dumbbell to your hip bone. Squeeze the lat to contract it in this top position.
6. Lower under control and repeat. 
7. Perform all your reps on one side and then repeat on the other.

Benefits of Single-Arm Dumbbell Row:

• Full lat contraction and extension

8. Inverted Row

This bodyweight exercise will help you annihilate your lats. This is also a stepping-stone exercise for those who are unable to complete a pull-up.

Steps:

1. Rack a barbell at waist height in a squat rack. 
2. Alternatively, you could hatch the Smith machine on safety pins at waist height. 
3. Lie supine under the rack and reach up to grab the bar. 
4. Your hands should be shoulder-width apart. In this position, your body should be at a 30-degree angle to the floor.
5. Pull your body up toward the bar until your chest makes contact.
6. Lower and repeat.

Benefits of the Inverted Row:

• Allows you to progress from bodyweight to resistance exercises.

9. TRX Row

The TRX Row will help build a thick back and develop shoulder stabilizers and lower back muscles. 

Steps:

1. Secure the TRX band to an overhead anchor point. Stand under the anchor point and grab the TRX handles.
2. Lean back until your arms are fully extended. Your body should be at a 45-degree angle to the floor in this position.
3. Keep your core, glutes, and hamstrings tight, and pull your body up to the handles until your chest makes contact.
4. Lower under control.

Benefits of the TRX Row:

• Recruits stabilizer muscles
• Works the core

Frequently Asked Questions

Wrapping Up

The cable pullover is a good back exercise to add to your routine if you have access to a cable pulley machine. Besides activating and isolating your lats, it will also strengthen and stabilize your shoulder muscles.

Many people don’t have a cable pulley machine in their home gym. Gymgoers often find that the cable machine is constantly busy. If that’s your situation, the nine exercises described above are good cable pullover alternatives. Remember: the key to effectively working the back is to get a full contraction and extension on every rep. Choose one or two of these exercises and add them to your back workout after your heavy compound moves. 

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