Cable Lying Extension Pullover (Rope)

Expert Advice

Focus on keeping your hips and lower back on the bench to prevent arching and ensure the lats are fully engaged during the movement.

Attach a rope handle to the low pulley of a cable station.
Lie on a bench with your head towards the pulley, grabbing the rope with both hands.
Start with your arms extended above your chest, holding the rope with a neutral grip.
Keeping your arms straight, bring the rope overhead in an arc until your hands are near the floor.
Pull the rope back to the starting position while squeezing your lats.
Repeat for the desired number of repetitions.

Primary

Lats50%

Secondary

Traps15%

Chest15%

Shoulders10%

Triceps10%

Equipment

Cable

Exercise Type

Strength