Cable Lying Extension Pullover (with rope attachment)

Cable Lying Extension Pullover (with rope attachment)

The Cable Lying Extension Pullover with rope attachment is an effective compound exercise that primarily targets your chest and back muscles while also engaging your triceps, shoulders, and core. This exercise is performed using a cable machine, which allows you to work against resistance throughout the entire movement. To perform the Cable Lying Extension Pullover, start by lying on a flat bench with your feet planted firmly on the ground. Extend your arms straight up, holding the rope attachment of a cable machine. Maintain a slight bend in your elbows throughout the exercise to keep tension on the muscles. From this starting position, slowly lower the rope attachment in a controlled manner towards your head. Maintain a stable core and keep your shoulder blades retracted and depressed as you extend your arms back. Once you reach a comfortable stretch in your chest and shoulders, reverse the movement by contracting your chest and pulling the cable back to the starting position. The Cable Lying Extension Pullover is a versatile exercise that can be modified to target different muscle groups depending on your grip width and positioning. By adjusting the angle of your arms, you can emphasize either your chest or back muscles, allowing for continued progress and muscle development. Incorporating the Cable Lying Extension Pullover into your workout routine can help improve your upper body strength, increase muscle definition, and enhance overall stability. Remember to always use proper form, control the weight throughout the entire movement, and gradually increase the resistance as your strength and technique improve.


  • Start by attaching a rope attachment to the low pulley of a cable machine.
  • Lie flat on a bench positioned perpendicular to the cable machine, with your head closest to the machine.
  • Hold the rope attachment with both hands, palms facing each other.
  • Extend your arms straight up over your chest, while keeping a slight bend in your elbows.
  • Keeping your arms extended, slowly lower the rope attachment backward towards the floor in a controlled manner, allowing your arms to move slightly behind your head.
  • Once you feel a good stretch in your shoulder and chest muscles, reverse the motion and bring the rope attachment back to the starting position.
  • Repeat for the desired number of repetitions, maintaining proper form and control throughout the movement.
  • Remember to breathe steadily and engage your core muscles to stabilize your body.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the intended muscles effectively.
  • Engage your core muscles to stabilize your body and maintain balance.
  • Control the movement and avoid using momentum to perform the exercise with maximum effectiveness.
  • Gradually increase the weight/resistance used to challenge yourself and continue making progress.
  • Ensure that you breathe properly throughout the exercise by exhaling during the exertion phase and inhaling during the relaxation phase.
  • Perform the exercise in a slow and controlled manner to fully activate the muscles and minimize the risk of injury.
  • Establish a mind-muscle connection by visualizing and consciously contracting the muscles you are targeting.
  • Combine this exercise with other complementary exercises that work the same muscle groups to create a well-rounded workout routine.
  • Take adequate rest and recovery days to allow your muscles to repair and grow stronger.
  • Incorporate a balanced and nutritious diet to support your fitness goals and optimize your results.


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