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Lats · Cable · Intermediate

How to do Cable Lying Extension Pullover (With Rope Attachment)

The cable lying extension pullover (with rope attachment) is an isolation exercise targeting the lats, performed lying on a bench with a cable machine. It requires maintaining proper form and control throughout the movement to effectively engage the back muscles while minimizing risk to the shoulders.

Cable Lying Extension Pullover (With Rope Attachment) demonstration
Primary muscle
Lats
Also works
Triceps and Shoulders
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable Lying Extension Pullover (With Rope Attachment), step by step

  1. Attach a rope to a cable machine and set the pulley at the highest position.
  2. Lie down on a bench with your head towards the cable machine.
  3. Hold the rope with both hands and extend your arms straight up above your chest.
  4. Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
  5. Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Cable Lying Extension Pullover (With Rope Attachment) works your lats as the main mover, with help from your triceps and shoulders.

Track Cable Lying Extension Pullover (With Rope Attachment) in SPLYT

Cable Lying Extension Pullover (With Rope Attachment) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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