Cable Lying Extension Pullover (with Rope Attachment)
Lying with the head toward a low pulley, the rope travels from above the chest to behind the head as the elbows bend and back as they straighten: a pullover and a triceps extension in one.
How to do it
Setup
Lying along a flat bench, head toward the low pulley, the rope held above the chest on straight arms.
Steps
- Lower the rope behind the head, bending the elbows as the upper arms go back.
- Stop with the upper arms beside the ears.
- Pull the arms back over and straighten the elbows above the chest.
Common mistakes
Elbows flaring wide: keep them pointing at the ceiling behind the head. Back arching off the bench: ribs down, hips planted. Cable yanking the arms back: control the stretch.
Breathing
Deep inhale lowering behind the head, exhale pulling over.
