Lying Extension Pullover

A hybrid movement targeting both the lats and the triceps. It combines a pullover's stretch with an extension's peak contraction for upper body development.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Cable Machine with Rope Attachment
Cable Machine with Rope Attachment
Target Muscle Groups
Primary
Chest
Secondary
Back

Setup

Lie on a flat bench. Hold a barbell or dumbbell with both hands. Extend your arms directly over your chest with a slight elbow bend.

Instructions

1. Lower the weight behind your head until you feel a stretch in your lats.
2. Pull the weight back over your face.
3. Transition into a triceps extension.
4. Reverse the movement slowly.
5. Maintain back contact with the bench.

Common Mistakes

1. Arching the lower back.
2. Flaring the elbows out.
3. Moving the weight too quickly.

Alternative Exercises

Explore by Muscle Groups

Abductors Abductors
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Trapezius Trapezius
Triceps Triceps

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