This pullover variation produces constant tension, one of the major keys to muscle growth. It's a great core and upper body movement for thoroughly taxing the targeted musculature.
Lying Cable Pullover
The secret is to keep your core fully engaged throughout by trying to minimize the amount of arch produced in your lumbar spine and keeping the low back pushed into the floor, particularly in the contracted (bottom) position.
It's also an excellent option for lifters who have excessive lordotic curvature throughout their spine.
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Hit your lats throughout the range of motion with this untraditional drop set.
Staley Strategies: The A-B Split
When I look at all the questions that people send me, one of the more common themes I notice is confusion around the topic of putting together your weekly training cycle. So for my first edition of The Staley Strategies, I thought I'd elaborate on one of my all-time favorite strategies (this one being a tactic, technically speaking): the A-B split.