Back Exercise · Cable
Cable Lying Extension Pullover (with Rope Attachment)
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.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Lying Extension Pullover (with Rope Attachment)
- Attach a rope to a cable machine and set the pulley at the highest position.
- Lie down on a bench with your head toward the cable machine.
- Hold the rope with both hands and extend your arms straight up above your chest.
- Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
- Pause briefly at the bottom, then slowly raise the rope back to the starting position.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Cable Lying Extension Pullover (with Rope Attachment) to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Lying Extension Pullover (with Rope Attachment) mainly targets your Lats, with your Triceps helping support the movement, along with your Shoulders.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Cable Lying Extension Pullover (with Rope Attachment) work?
- The Cable Lying Extension Pullover (with Rope Attachment) mainly works your lats. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Lying Extension Pullover (with Rope Attachment)?
- You do the Cable Lying Extension Pullover (with Rope Attachment) with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Lying Extension Pullover (with Rope Attachment)?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Lying Extension Pullover (with Rope Attachment)?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.