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Açıklama
Cable Seated Pullover is an effective back exercise performed seated using a cable machine. It primarily targets the latissimus dorsi (lats) while also working the teres major and lower pectoral muscles. This exercise is an excellent choice for isolating the back muscles. Thanks to the constant tension provided by the cable machine, muscles remain under load throughout the movement. It is ideal for those looking to gain width and depth in their lat muscles. When performed with proper form, it is a safe exercise that places minimal stress on the shoulder joint.
Adım Adım Talimatlar
- 1
Sit in front of the cable machine, plant your feet firmly on the floor and keep your back straight
- 2
Grasp the straight bar or rope attachment with arms extended overhead and slightly bent
- 3
Keeping your elbows fixed, pull the bar down in a wide arc toward chest level
- 4
Hold for 1-2 seconds at the bottom of the movement, squeezing your lat muscles
- 5
Return the bar to the starting position in a controlled manner and feel the tension in your lats
- 6
Keep your torso stable throughout the movement and avoid using momentum
Önemli Noktalar
- ✓Keep your back straight in the seated position, chest out
- ✓Perform the movement with your lats while keeping arms almost straight, don't use biceps
- ✓Pull the cable handle toward your upper chest, not your abdomen
- ✓Depress and squeeze your scapulae at the end of the movement
- ✓Elbows should have a slight bend, not be fully locked out
Yaygın Hatalar
- ✗Bending arms too much - turns the movement into a biceps exercise
- ✗Keeping back rounded - risks spinal health
- ✗Pulling shoulders up - engages trapezius muscles and reduces lat activation
- ✗Using too much weight - leads to form breakdown and momentum use
Nefes Kontrolü
Inhale when cable is up, exhale while pulling down. Fully exhale at the point of contraction.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder impingement syndrome should be cautious
- Those with rotator cuff injuries should limit range of motion
- Doctor approval should be obtained for those with chest cage injuries
- Those with shoulder hypermobility should move with control
Güvenlik İpuçları
- Keep shoulders down throughout the movement, don't bring them toward ears
- Lower the weight slowly, avoid sudden movements
- Keep back stable, only shoulder joint should move
- Start with appropriate weight and maintain form
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops lats in a targeted manner through isolation
- ✓Increases back muscle width
- ✓Supports chest opening and shoulder flexibility
- ✓Strengthens mind-muscle connection