Exercise guide · Intermediate · Compound

Cable Lying Extension Pullover (With Rope Attachment): How to Do It & Muscles Worked

The cable lying extension pullover (with rope attachment) is an isolation exercise targeting the lats, performed lying on a bench with a cable machine. It requires maintaining proper form and control throughout the movement to effectively engage the back muscles while minimizing risk to the shoulders.

Primary muscles
Lats
Secondary muscles
Triceps , Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable lying extension pullover (with rope attachment)
Front view: muscles worked by the cable lying extension pullover (with rope attachment). Primary: lats. Secondary: triceps and shoulders.
Back view: muscles worked by the cable lying extension pullover (with rope attachment). Primary: lats. Secondary: triceps and shoulders.
Primary Secondary

How to do the cable lying extension pullover (with rope attachment)

  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.

Sets, reps and programming

Suggested sets, reps and rest for the cable lying extension pullover (with rope attachment) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Lying Extension Pullover (With Rope Attachment) alternatives

More exercises that train the lats as their main target:

More lats exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.