How to do the Cable Lying Extension Pullover (with Rope Attachment)
Cable Lying Extension Pullover (with Rope Attachment) is a beginner single-joint isolation pushing exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Cable Lying Extension Pullover (with Rope Attachment) demonstration · © GymiaFit
Cable Lying Extension Pullover (with Rope Attachment) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Cable Lying Extension Pullover (with Rope Attachment) step by step
- 1Attach a rope to a cable machine and set the pulley at the highest position.
- 2Lie down on a bench with your head towards the cable machine.
- 3Hold the rope with both hands and extend your arms straight up above your chest.
- 4Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
- 5Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Lying Extension Pullover (with Rope Attachment) — questions
What muscles does the Cable Lying Extension Pullover (with Rope Attachment) work?
The Cable Lying Extension Pullover (with Rope Attachment) primarily targets the Lats. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Cable Lying Extension Pullover (with Rope Attachment)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Lying Extension Pullover (with Rope Attachment) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Cable Lying Extension Pullover (with Rope Attachment)?
Barbell Pullover To Press, Cable Lying Fly, Cable Lying Triceps Extension V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Lying Extension Pullover (with Rope Attachment) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.