Cable Lying Extension Pullover with Rope Attachment

Muscles worked

Setup

1. Place a flat bench in front of a low cable pulley and attach the rope handle.
2. Lie face-up on the bench with your head positioned near the pulley.
3. Reach back and grab the rope with a neutral grip (palms facing each other), starting with your arms extended behind your head.
4. Position yourself so there is tension on the cable even at the furthest point behind your head.

How to do it

1. Exhale as you pull the rope in a wide arc over your head toward your midsection, keeping a slight, fixed bend in the elbows.
2. As the rope clears your face, drive your elbows down toward your hips and pull the rope ends slightly apart.
3. Inhale as you slowly lower the weight back to the starting position behind your head using a controlled 3-second tempo.
4. Maintain a slight bend in the elbows throughout the entire range of motion to protect the joints and keep tension on the muscles.

Form checklist

• Keep your lower back pressed firmly into the bench to avoid arching.
• Ensure your shoulders stay depressed (away from your ears) throughout the movement.
• Maintain a consistent elbow angle; do not turn this into a pure triceps extension.
• Control the weight at the bottom of the stretch to avoid overextending the shoulder joint.

Pro tips

• Focus on 'pulling with the elbows' rather than the hands to maximize lat and pectoral recruitment.
• At the bottom of the movement, allow the rope to pull your arms back for a deep stretch on the triceps' long head before initiating the pull.
• Squeeze your shoulder blades together slightly at the peak of the movement to engage the mid-back and trapezius.

Make it harder

• Add a 2-second isometric hold at the peak contraction near the hips.
• Perform the exercise on a slight decline bench to increase the range of motion and tension at the bottom of the stretch.

Frequently asked

What muscles does the cable lying extension pullover with rope attachment work?

The cable lying extension pullover with rope attachment primarily targets the lats and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the cable lying extension pullover with rope attachment?

The cable lying extension pullover with rope attachment uses cable.

Is the cable lying extension pullover with rope attachment good for beginners?

The cable lying extension pullover with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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