Cable Pullover — Muscles Worked & RPE Load Guide
Cable Pullover targets Lats as primary movers (1.0× set credit) alongside Chest, Triceps Brachii (0.5× synergist credit). Constant cable tension at peak lengthened position.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Lats (Latissimus Dorsi) | Primary (1.0× set) | 60% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Chest (Pectoralis Major) | Secondary (0.5× set) | 25% | 10–20 sets/wk (MRV 22) | 2–4x / week · Evidence |
| Triceps Brachii | Secondary (0.5× set) | 15% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
Cable Pullover Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Cable Pullover using a worked 42.5 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (88%) | 0 kg (88%) | 0 kg (82%) | 0 kg (82%) | 0 kg (82%) |
| 5 reps | 0 kg (82%) | 0 kg (82%) | 0 kg (76%) | 0 kg (76%) | 0 kg (76%) |
| 8 reps | 0 kg (76%) | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) |
| 10 reps | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (65%) |
| 12 reps | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Cable Pullover volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. | Marchetti (2011) · Journal of applied biomechanics | PubMed 21975179 ↗ |
| Muscle activity levels in upper-body push exercises with different loads and stability conditions. | Calatayud (2014) · The Physician and sportsmedicine | PubMed 25419894 ↗ |
| A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. | Signorile (2002) · Journal of strength and conditioning research | PubMed 12423182 ↗ |