Intermediate
CABLE LYING EXTENSION PULLOVER (WITH ROPE ATTACHMENT)
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Body Part
Lats
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a rope to a cable machine and set the pulley at the highest position.
2
Step:2 Lie down on a bench with your head towards the cable machine.
3
Step:3 Hold the rope with both hands and extend your arms straight up above your chest.
4
Step:4 Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
5
Step:5 Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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