Cable lat pullover
Cable lat pullover uses a sweeping arm movement to work the broad muscles along the sides of your back. It helps you build strength for drawing your arms down towards your body and gives your upper back focused work. It needs no equipment.
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With your body providing the resistance, your arms travel through a pullover pattern while your upper body stays controlled. You should mainly feel the movement along the outer edges of your back, from beneath your shoulders towards your waist, with some work in your chest and the backs of your upper arms. It should feel focused rather than like a full-body effort.
Choose it when you want to give your back focused attention without equipment or a large training area. The arm path also involves your chest and the backs of your upper arms, so it can help build useful strength for movements that bring your arms down from overhead. It suits you if you prefer simple bodyweight exercises and can move your shoulders comfortably.
How to do it
Lie face down with your legs extended and your arms reaching overhead.
Raise your hands slightly from the floor while keeping your chest facing down.
Sweep your straight arms outwards and towards your hips in a wide arc.
Pause with your hands beside your hips and your shoulders drawn away from your ears.
Reverse the arc until your arms are extended overhead in the starting position.
Lower your hands gently to the floor to finish the movement.