Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Lats, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Lying Cable Pullover (Rope Extension) Instructions

The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover.

  1. Set up for the exercise by getting a flat bench and placing it lengthways in front of a low pulley cable machine. Leave about 2-3 feet between the bench and machine.
  2. Now attach a rope extension to the low pulley cable and select the weight you want to use on the stack.
  3. Lay down on the bench on your back with your head up near the end closest to the cable machine.
  4. Either lean back and grasp the rope extension or have someone pass it to you. You should use a neutral grip, with your palms facing inwards.
  5. Keeping your arms straight, take the weight up off the stack. This is the starting position.
  6. Slowly pull your hands up and across the top of your head until they're pointing at around 45 degrees towards your feet.
  7. Pause, and then lower the weight back to the starting position.
  8. Repeat for desired reps.

Lying Cable Pullover (Rope Extension) Tips

  • Use your muscles to control the weight throughout the set. Do not swing the weight up, or let it drop quickly.
1 Comment
Posted on: Sun, 09/30/2012 - 12:42

Always a little confused by this exercise. I know the lats are involved as well but I've seen this variation listed as a back exercise. For me though, I'll do "straight arm standing pressdown" variation on a cable station for upper back work and use the one in this video for my chest. Am I on the right track here?