Cable Rope Lying Extension Pullover

Cable Rope Lying Extension Pullover

The Cable Rope Lying Extension Pullover is a sophisticated compound exercise aimed at enhancing upper body strength, particularly targeting the triceps, chest, and latissimus dorsi muscles. This movement seamlessly combines the mechanics of a triceps extension with the distinct benefits of a pullover, resulting in a comprehensive upper body workout. Positioned on a flat bench, this exercise utilizes a cable machine equipped with a rope attachment, enabling continuous tension throughout the entire range of motion. The consistent load from the cable system ensures effective muscle engagement, promoting hypertrophy and endurance. By lying down, you additionally minimize potential strain on the lower back, making this exercise an excellent choice for individuals seeking to safely intensify their upper body regimen. The Cable Rope Lying Extension Pullover is an efficient, versatile addition to any strength training program, ideal for those looking to achieve well-rounded muscle development.


  • Attach a rope handle to a low pulley on a cable machine.
  • Position a flat bench in front of the cable machine.
  • Lie down face-up on the bench with your head nearest to the cable machine.
  • Reach back and grasp the rope handles with both hands, palms facing each other.
  • Extend your arms straight overhead, aligning them with your torso.
  • Pull the rope in a smooth arching motion over your head and towards your hips while keeping your elbows slightly bent.
  • Squeeze your lats and triceps as you bring the rope down.
  • Slowly return to the starting position by allowing the rope to travel back over your head to its starting position, keeping your arms extended.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Maintain a neutral spine position to avoid putting too much strain on your lower back.
  • Engage your core throughout the movement to stabilize your body.
  • Keep your elbows slightly bent and fixed to better target your triceps and lats.
  • Use a weight that allows you to perform the exercise with proper form and control.
  • Make sure the bench height allows for a full range of motion without the cable hitting the bench.
  • Breathe out as you pull the cable towards your body and inhale as you return to the starting position.
  • Ensure the cable aligns with your body to maintain continuous tension throughout the exercise.
  • Avoid arching your back excessively; keep your rib cage down and lats engaged.
  • Perform the exercise slowly and controlled to maximize muscle activation.
  • Incorporate a slight pause at the end of the pull to increase time under tension.


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