Step by step instructions, muscle activation and variants for the Cable Lying Extension Pullover (with Rope Attachment).
A compound triceps and chest movement performed lying on a flat bench in front of a low cable pulley. The rope attachment allows natural wrist rotation and combines a triceps extension with a pullover arc, engaging the long head of the triceps, upper chest, and lats simultaneously.
Common mistakes content is coming soon.
The Cable Lying Extension Pullover (with Rope Attachment) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.