Cable Lying Extension Pullover (with rope attachment)
A great exercise for the latissimus dorsi when you want to load it without rowing or a vertical pulling movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on a bench facing up in front of the cable machine so your upper body is aligned with the cable and the rope comes from behind your head.
- 02
Grab the rope with a neutral grip and extend your arms behind your head, keeping them straight or with a slight bend at the elbows. Brace your core and keep your shoulder blades lightly pulled together.
- 03
Pull the rope in an arc from behind your head toward your upper chest by extending your shoulders. Keep your elbow angle as constant as possible.
- 04
Pause briefly at the bottom and squeeze your back without arching your lower back or lifting your chest.
- 05
Return the rope under control back behind your head along the same path, keeping constant tension on the cable throughout the entire repetition.
How to get started at the gym
§ 03 · SisuLiftCable Lying Extension Pullover (with rope attachment) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your elbows fixed and make the movement at the shoulder joint. Do not turn the exercise into a triceps extension. Adjust the bench distance so the rope can move freely from behind your head and the weight stack does not bottom out at the top of the repetition.
A great exercise for the latissimus dorsi when you want to load it without rowing or a vertical pulling movement.
More exercises: Back
§ 05 · Same muscles
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