The pullover with high pulley is a good exercise for the middle back, although it does not allow us to carry a lot of weight, since the cable will push up. Let’s see how it is done correctly.
Still, it works well for training the latissimus dorsi from a different angle than conventional machines.
Unlike other exercises, the biceps is hardly involved, while the triceps keeps the elbow in an isometric position and the long head is also actively involved in the effort.
It could be said that this exercise is similar to how certain swimming strokes are given so it is very good for those who dedicate themselves to this sport.
However, beginners may find it difficult to achieve good technique, therefore, this exercise is usually recommended for experienced athletes. However, this guide will help you implement it in your routine if you learn to train with the correct technique and follow the tips that I share below.
HOW TO PERFORM THE PULLOVER ON HIGH PULLEY?
- Stand in front of the high pulley (it is that gym machine that is used with cable), if your gym does not have this do it with a bib machine.
- You should have your legs shoulder-width apart and with your spine in a neutral position.
- Hold the bar with a pronation grip (palms down) and outstretched arms (but not locked eh).
- Step back between 30 to 60 cm, the bar should be at head level. Now you can lean forward slightly (no more than 10-15 degrees) or you can stay completely upright.
- Inhale and, in a controlled motion, lower the bar towards you until it touches your thighs, always keeping your arms outstretched (although your elbows may be slightly bent).
- You can arch your back a bit at the end of the movement to get more traction. Hold the contraction for a second, and then slowly return to the starting position.
MUSCLES INVOLVED
The main muscles involved in the pullover with high pulley are: the latissimus dorsi, the greater and minor round, and the triceps
TIPS FOR PULLOVER WITH PULLEY
- Keep your head level and your eyes facing forward.
- Bend your knees slightly.
- Keep your arms straight throughout the movement.
- Keep your body well supported.
- Don’t bend your hips when “lowering the load.”
- Keeping your back and arms stretched out (and the rest of your body in the same position), lower the bar to the top of your thighs forming an arc.
- Avoid raising your shoulders toward your ears, arching your back, and bending your arms.
VARIATIONS TO APPLY TO THE PULLOVER WITH HIGH PULLEY
You can perform the exercise with a rope attachment so that your hands are together and in a neutral position (palms, facing each other).
To extend the range of motion, bend toward the waist until your torso is about 45 degrees off the floor. Start each repetition with your hands up.