TETSUCable Lying Extension Pullover (With Rope Attachment)
The Cable Lying Extension Pullover (With Rope Attachment) is a cable exercise for the back that primarily targets the lats, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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 towards 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 for a moment at the bottom, then slowly raise the rope back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Lying Extension Pullover (With Rope Attachment) work?
The Cable Lying Extension Pullover (With Rope Attachment) primarily targets the lats. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Cable Lying Extension Pullover (With Rope Attachment)?
You need a cable machine to perform the Cable Lying Extension Pullover (With Rope Attachment).
How many sets and reps of the Cable Lying Extension Pullover (With Rope Attachment) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Lying Extension Pullover (With Rope Attachment) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your back volume climb, and let AI plan your week. Scan the code or grab the app — free to start.