- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- Force TypePull
- Experience LevelIntermediate
- Secondary Muscles
Lats, Shoulders, Triceps
Target Muscle Group
Lying Cable Pullover (Rope Extension) Instructions
The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover.
- 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.
- Now attach a rope extension to the low pulley cable and select the weight you want to use on the stack.
- Lay down on the bench on your back with your head up near the end closest to the cable machine.
- 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.
- Keeping your arms straight, take the weight up off the stack. This is the starting position.
- Slowly pull your hands up and across the top of your head until they're pointing at around 45 degrees towards your feet.
- Pause, and then lower the weight back to the starting position.
- 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.
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?