Lying Cable Pullover (Rope Extension) Video Guide

Exercise Profile

  • Strength
  • Cable
  • Compound
  • Pull
  • Intermediate
  • Lats, Shoulders, Triceps
Click to Enlarge
Click to Enlarge
Chest Exercises Diagram Target Muscle Group

Lying Cable Pullover (Rope Extension) Instructions

  1. 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 length ways 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 closes 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.

​Exercise Tips:

  1. Use your muscles to control the weight throughout the set. Do not swing the weight up, or let it drop quickly.