Cable Lying Extension Pullover (With Rope Attachment)

Setup

1. 01Attach a rope to a low pulley and lie on your back with your head toward the stack.
2. 02Position yourself far enough away that the cable is taut with arms extended overhead.
3. 03Grip the rope ends with palms facing each other and bend the knees to flatten the lower back.
4. 04Keep a slight, fixed bend in the elbows before the first rep.

Execution

1. 01Brace and pull the rope in an arc from overhead toward your hips.
2. 02Keep the elbow angle fixed so the lats, not the triceps, do the work.
3. 03Finish with the hands over the thighs and the lats fully contracted.
4. 04Return under control to a deep overhead stretch without letting the ribs flare.

Checkpoints

• -Lower back stays in contact with the floor or bench.
• -Elbow bend does not change during the rep.
• -You feel a stretch along the armpit and ribs at the start position.
• -The cable stays taut at the top of every rep.

Common mistakes

• -Turning the movement into a triceps extension by bending and straightening the elbows.
• -Arching the lower back to reach a deeper stretch.
• -Lying too close to the stack so tension disappears overhead.
• -Rushing the eccentric and losing the stretch position.