VARIATIONS
Cable PJR Pullover
This isolation movement targets the triceps by maintaining constant tension through a specific range of motion. It strengthens the lockout portion of pressing movements while minimizing shoulder involvement.
HOW TO DO IT
- Set a flat bench so a low pulley sits behind your head.
- Attach a rope or single handle and lie flat with feet planted.
- Reach back, grip the attachment, and bring it above your chest with elbows bent.
- Press the handle up until your arms are extended over your chest.
- Lower the weight in an arc behind your head until you feel a stretch.
- Extend your elbows forcefully to return to the start, keeping the upper arms still.
COMMON MISTAKES
- Allowing the elbows to flare outward instead of staying tucked.
- Lowering the weight too far and letting the cable stack rest.
- Using momentum to swing the handle back to the start.
- Bending the wrists backward under the load of the cable.
TIPS
- Visualize pushing the ceiling away rather than pulling the handle up.
- Keep your wrists stiff and aligned directly over your elbows.
- Focus on squeezing the triceps hard at the top of the movement.
- Set the bench far enough from the pulley that the cable stays taut at full elbow flexion.
SAFETY
- Keep a firm grip and control the return so the handle does not snap back toward the pulley.
- Do not let the cable or handle strike your face if you lose control.
DETAILS
- Muscles
- Triceps
- Equipment
- Cable MachineBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Lying on the back
- Pulley height
- Low
SIMILAR EXERCISES
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