Back · Cable machine

Cable Lying Extension Pullover (with rope attachment)

The cable lying extension pullover with a rope attachment is an isolation exercise designed to place continuous tension on the lats and lower chest throughout the full arc of motion. It works best toward the end of a back or upper-body session to maximize muscular stretch and pump without spinal compression.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Lie on a flat bench with your head near a low cable pulley with rope attachment.
Grab the rope with both hands and extend your arms above your chest.
Keeping your arms relatively straight, lower the rope back over your head in an arc motion.
Pull the rope back to the starting position using your lats and chest.

Common mistakes

Bending and straightening the elbows during the movement, which turns the exercise into a triceps extension and removes tension from the lats.
Arching the lower back excessively off the bench, which places unnecessary compressive stress on the lumbar spine.
Jerking the weight forward using body momentum, which reduces muscle engagement and strains the shoulder joints.

Tips

Lock a slight bend in your elbows and maintain that exact angle from start to finish.
Keep your abdominal muscles braced and press your lower back firmly into the bench during the entire set.
Spread the rope ends apart slightly as you pull down toward your hips to achieve a stronger peak contraction in the lats.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions to focus on muscular endurance and hypertrophy. Rest for 60 to 90 seconds between sets.

Muscles worked

Cable Lying Extension Pullover (with rope attachment): back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles are primarily worked during this exercise?

The latissimus dorsi is the primary mover, supported by the lower pectorals, the long head of the triceps, and the serratus anterior.

Is this exercise safe for individuals with previous shoulder issues?

The deep overhead stretch can place stress on the shoulder joint, so keep the range within a pain-free zone or stop and consult a healthcare specialist if pain occurs.

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