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Lats · Intermediate

Cable Lying Rope Pullover

Bench-supported straight-arm cable pullover that draws a rope from overhead toward the hips to train the lats.

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Exercise overview

Training details

LatsTriceps

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench with a cable machine positioned above your head.
  2. 02Grasp the rope attachment with both hands, arms extended over your chest.
  3. 03With control, pull the rope downwards towards your hips, keeping your elbows slightly bent.
  4. 04Ensure you feel the stretch in your back and avoid arching your lower back.
  5. 05Return to the starting position in a controlled manner and repeat for the intended number of repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Rope Straight Arm PulldownRelated variationCable Straight-Bar Straight-Arm PulldownRelated variationCable Pullover

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wide Grip Decline PulloverComparable substituteDumbbell FlyComparable substituteBench PressComparable substituteLat PulldownComparable substituteBarbell RowComparable substituteSingle Arm Dumbbell Row

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