Cable Lying Extension Pullover (with Rope Attachment)

Target muscle

Lats

Also works

Triceps, shoulders

Equipment

Cable

Body part

Back

How to do the cable lying extension pullover (with rope attachment)

1. Attach a rope to a cable machine and set the pulley at the highest position.
2. Lie down on a bench with your head towards the cable machine.
3. Hold the rope with both hands and extend your arms straight up above your chest.
4. Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
5. Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The triceps and shoulders work as secondary muscles. See all lat exercises or every cable exercise.