Cable Lying Extension Pullover (with rope attachment) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Pectoralis Major Sternal Head, Levator Scapulae, Triceps Brachii, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Cable Pullover
How to: Cable Lying Extension Pullover (with rope attachment)
- Lie on a bench with a cable machine positioned above your head.
- Grasp the rope attachment with both hands, arms extended over your chest.
- Slowly pull the rope downwards towards your hips, keeping your elbows slightly bent.
- Ensure you feel the stretch in your back and avoid arching your lower back.
- Return to the starting position in a controlled manner and repeat for the intended number of repetitions.
Common Mistakes
- Using too much weight, leading to improper form.
- Not engaging the core, which can lead to strain.
- Allowing elbows to flare out too much during the extension.
Modifications
- Use a lighter resistance to prevent strain.
- Perform the exercise without the rope for a more manageable range of motion.
Tips
- Maintain a firm grip on the rope to control the movement.
- Keep your elbows slightly bent to avoid straining your joints.
- Engage your core throughout the exercise for stability.
Cable Lying Extension Pullover (with rope attachment) Alternatives
Tags
back
latissimus dorsi
strength
cable
pull
synergist