Cable Lying Extension Pullover

A hybrid movement targeting the lats and triceps. It combines a pullover with an extension to maximize upper body tension and stretch.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Chest
Secondary
Back

Setup

Lie on a bench in front of a low cable pulley. Hold the bar or rope with a pronated grip. Start with your arms extended over your head.

Instructions

1. Pull the bar in an arc over your face toward your chest (pullover).
2. Transition into a triceps extension by straightening the arms.
3. Reverse the movement with control.
4. Keep your core tight and back flat on the bench.
5. Control the eccentric phase.

Common Mistakes

1. Lifting the back off the bench.
2. Using too much momentum.
3. Flaring the elbows.

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