How to perform the Cable Lat Pullover (Narrow Grip)
- 1Stand facing a high cable with a straight or small bar attached, feet about hip-width, a small step back from the machine, knees slightly bent, and hips pushed back a little. Grab the bar with your hands close together, arms almost straight in front of you around eye or forehead level, chest up and abs gently tight.
- 2Keeping your arms nearly straight and your chest lifted, pull the bar down in a smooth arc toward the top of your thighs, thinking about driving with your back and squeezing your lats for a second at the bottom. Control the bar back up for about 2–3 seconds until your arms are again in front of you, breathing out as you pull down and in as you let the bar rise back up.
Coach tips
- Think about pulling your elbows toward your hips and feeling the sides of your back do the work, not your lower back or just your arms.
- Keep your ribs down and abs braced so your lower back doesn’t over-arch as the weight comes down.
- Use a weight that lets you move slowly and smoothly; if your elbows bend a lot or your shoulders shrug toward your ears, it’s too heavy.
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