Cable Lying Extension Pullover (with rope attachment)
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable lying extension pullover with a rope attachment is a back isolation exercise that primarily targets the lats (latissimus dorsi), with help from the teres major, lower chest, triceps, and levator scapulae. Lying with your head toward a low cable pulley, you pull the rope in a long arc over your head to your hips, keeping the cable under constant tension for a strong lat stretch and contraction.
Cable Lying Extension Pullover (with rope attachment): So führst du sie aus
- 1Set the cable pulley to the lowest position and attach a rope handle.
- 2Lie back on a flat bench positioned so the top of your head is near the pulley, with your feet planted firmly on the floor.
- 3Reach back overhead and grip one end of the rope in each hand, arms extended toward the pulley with a slight bend at the elbows.
- 4Brace your core and pull your shoulder blades down, letting the rope stretch your lats at the overhead position.
- 5Keeping your elbows only slightly bent and fixed, pull the rope in a wide arc over your face toward the front of your hips.
- 6Squeeze your lats hard at the bottom as the rope reaches roughly your hip line, without bending your arms further to muscle the weight.
- 7Reverse the motion under control, letting the rope travel back overhead until you feel a full stretch across your lats.
- 8Complete your reps, then return the rope to the start and set the weight down with control.
Technik-Tipps
- Keep the bend in your elbows fixed and consistent throughout the rep so the movement comes from your shoulders and lats, not your triceps.
- Pull your shoulder blades down and away from your ears to bias the lats and protect the shoulder joint.
- Move slowly and feel the lats stretch overhead and contract at your hips — this lift rewards control over heavy load.
- Exhale as you pull the rope down to your hips and inhale as you let it travel back overhead.
- Spread the rope slightly at the bottom of each rep to deepen the lat squeeze.
Häufige Fehler
- Bending the elbows through the rep, which turns the movement into a triceps extension and takes tension off the lats.
- Using too much weight and yanking the rope, which recruits momentum and shortens the range of motion that builds the stretch.
- Shrugging the shoulders up toward the ears, which loads the upper traps and strains the shoulder instead of working the lats.
- Cutting the overhead stretch short, which sacrifices the lengthened position where the lats do the most work.
- Arching the lower back off the bench to help pull, which removes core bracing and stresses the spine.
Häufig gestellte Fragen
What muscles does the cable lying extension pullover work?
It primarily targets the lats (latissimus dorsi), with the teres major, lower chest (pectoralis major sternal head), triceps, and levator scapulae assisting as synergists.
Should I keep my arms straight or bent during the pullover?
Keep a slight, fixed bend in your elbows the whole time. The arc should come from your shoulders and lats — if your elbows open and close, the triceps take over and the lats lose tension.
What is a good alternative to the cable pullover?
A straight-arm cable pulldown trains the lats with a similar arms-fixed pulling motion. Both keep constant cable tension and isolate the lats without much elbow flexion.
How many sets and reps should I do?
As an isolation move, it works best in the 10–15 rep range for 3–4 sets. Use a controlled tempo and a weight you can move through a full overhead stretch without jerking.
Is the cable pullover good for beginners?
Yes. The cable keeps tension constant and lets you start light, making it an accessible way to learn to feel and isolate the lats before loading heavier back work.
