Cable Lying Extension Pullover (With Rope Attachment) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Lying Extension Pullover with Rope Attachment is an effective isolation exercise primarily targeting the latissimus dorsi muscles while also engaging the triceps as a secondary muscle group. Performed on a cable machine, this movement involves lying on a bench or flat surface and pulling a rope attachment from an overhead position down toward the hips in a controlled arc. The exercise emphasizes a full stretch and contraction of the lats throughout the range of motion, promoting back width and strength. Its cable setup allows for constant tension on the muscles, improving mind-muscle connection and muscle activation. Additionally, the triceps assist in stabilizing and guiding the rope during the pull, contributing to overall upper-body development.
How to Perform
Position a rope on the high pulley of a cable machine and lie down on a flat bench, keeping your feet flat on the floor and your head near the opposite end of the bench. Make sure your body is stable and your back is neutral.
Grab the rope with both hands, palms facing each other, and extend your arms straight up above your chest, keeping a slight bend in the elbows for comfort.
Slowly guide the rope backward in an arc over your head, maintaining straight arms and feeling the stretch along your lats. Control the movement; don’t let momentum take over.
Hold the fully stretched position for a brief moment to maximize lat engagement, then contract your lats and triceps to pull the rope back to the starting position above your chest.
Maintain smooth, controlled motion throughout each repetition, focusing on muscle contraction rather than speed, and repeat for your planned number of reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and back flat on the bench to prevent lower-back strain.
Move the rope slowly and deliberately, avoiding momentum to maximize lat activation.
Maintain a slight bend in your elbows to protect your joints while keeping tension on the lats.
Focus on feeling the stretch in your lats at the bottom of the movement rather than lowering as far as possible.
Avoid shrugging your shoulders; keep them down and back throughout the exercise.
Exhale while pulling the rope back up and inhale while lowering it behind your head.
Do not arch your back excessively; stability ensures the lats are fully engaged.
Use a weight that allows full control of the rope for all reps, prioritizing form over load.
How Not to Perform
Do not use excessive weight that forces you to jerk or swing the rope, as this shifts tension away from the lats and can strain your shoulders.
Avoid arching your lower back; lifting your chest too high reduces lat activation and increases risk of injury.
Do not bend your elbows too much, which turns the movement into more of a triceps exercise rather than a lat-focused pullover.
Avoid shrugging or raising your shoulders toward your ears, which takes tension off the lats.
Do not lower the rope too quickly behind your head; rapid motion reduces muscle engagement and can stress the shoulder joint.
Avoid partial range of motion that limits the full stretch of the lats, as this reduces effectiveness.
Do not let your feet or legs move during the exercise, as this reduces stability and can waste energy.
Avoid holding your breath; proper breathing helps maintain control and focus on the target muscles.
Do not perform the movement in a sloppy or uncontrolled manner; every rep should be smooth and deliberate to maximize lat engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
