The kneeling cable pullover is primarily an exercise for the triceps muscles at the back of the upper arm. The action of pulling the cable over the head from behind exercises the triceps.
However, the kneeling position also forces you to contract the abdominal muscles, adding to the utility of the exercise. Here's how to do it.
- Adjust a cable with handgrip so that it can be grasped from behind the head while kneeling. It will need to be higher than the line of your head. Face away from the cable attachment. (See figure.)
- Brace the abdominals and inhale in preparation for the exercise. Breathe out on exertion.
- Pull the cable over your head until the arms are extended straight, then allow the cable to return.
- You can do this exercise with both arms, each single arm, or each arm alternating.
- Do three sets of ten exercise repetitions.
This is a good combination exercise with arm and core work included. Use it for variety in exercise selection.
