Cable Lying Extension Pullover (with Rope Attachment)
Also known as: lying cable extension pullover with rope attachment
What Cable Lying Extension Pullover (with Rope Attachment) really gives you is muscle you built on purpose, driven by unbroken cable tension.
How to do 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.
Cable Lying Extension Pullover (with Rope Attachment) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Lying Extension Pullover (with Rope Attachment) Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Cable Lying Extension Pullover (with Rope Attachment)
Swap Cable Lying Extension Pullover (with Rope Attachment) For
Cable Lying Extension Pullover (with Rope Attachment) — Frequently Asked Questions
How do you 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Lying Extension Pullover (with Rope Attachment) work?
The Cable Lying Extension Pullover (with Rope Attachment) primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Lying Extension Pullover (with Rope Attachment) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Lying Extension Pullover (with Rope Attachment) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Lying Extension Pullover (with Rope Attachment)?
Try the Pull-Up, Lever Front Pulldown or the Band Assisted Pull-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Lying Extension Pullover (with Rope Attachment) the same as the lying cable extension pullover with rope attachment?
Yes. The Cable Lying Extension Pullover (with Rope Attachment) is also commonly called the lying cable extension pullover with rope attachment. Different gyms and training programs label it differently, but "lying cable extension pullover with rope attachment" refer to this same movement.
