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.
How-to-do Steps
- 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.
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Muscles Worked
Cable Lying Extension Pullover (Rope) primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Traps15%
Chest15%
Shoulders10%
Triceps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Lying Extension Pullover (Rope) work?
Cable Lying Extension Pullover (Rope) primarily targets the Lats. Secondary muscles involved include Traps, Chest, Shoulders, Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Lying Extension Pullover (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Lying Extension Pullover (Rope) suitable for beginners?
Cable Lying Extension Pullover (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
