Exercise 0184 · REF Q2Eu1Ax

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Cable Lying Extension Pullover (with Rope Attachment)

Category

Back

Equipment

Cable

Target

Lats

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The lying pullover extension combines two movements in one — extending the triceps and stretching the lats through an overhead arc — using a rope to keep both hands moving together. It's an unusual hybrid that trains the triceps' long head and the lats simultaneously, which few single exercises manage. Keeping the movement slow and controlled matters more here than the amount of weight on the stack.

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.

Muscles Worked

The Cable Lying Extension Pullover (with Rope Attachment) primarily targets the Lats, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Lying Extension Pullover (with Rope Attachment) work?

The Cable Lying Extension Pullover (with Rope Attachment) primarily targets the lats, with the triceps and shoulders assisting.

What equipment do I need for the Cable Lying Extension Pullover (with Rope Attachment)?

The Cable Lying Extension Pullover (with Rope Attachment) is done with a cable.

What's a good alternative to the Cable Lying Extension Pullover (with Rope Attachment)?

If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.