Pullover with cable
The lying extension pullover with cable is a powerful exercise that targets the triceps, chest, and shoulder muscles. By lying on a bench and pulling a rope attached to a cable machine from behind your head to your waist, you can achieve a comprehensive upper-body workout. Benefits include enhanced muscle definition, improved strength, and increased shoulder stability. Athletes can profit from this exercise through better performance in sports requiring upper-body power and endurance, such as swimming, basketball, and tennis.
| Primary muscle group: | Chest |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
24kg
Avg. weight
53lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Setup: Place a flat bench lengthways 2-3 feet in front of a low pulley cable machine. Attach a straight bar to the cable and select your desired weight.
- 2Position: Lie down on the bench on your back with your head near the end closest to the cable machine.
- 3Grip: Lean back to grasp the straight bar extension using an overhand grip (palms facing you) or have someone pass it to you.
- 4Starting Position: Keep your arms straight and lift the weight off the stack.
- 5Movement: Slowly pull your hands up and over your head, stopping when they point at around 45 degrees towards your feet.
- 6Pause: Hold the position briefly.
- 7Return: Lower the weight back to the starting position in a controlled manner.
- 8Repetitions: Repeat the exercise for the desired number of reps.
Tips & Tricks
Proper Alignment: Set up on a flat bench and ensure your back is fully supported. Your feet should be flat on the ground to provide stability.
Controlled Movement: Initiate the movement slowly and maintain control throughout to maximize muscle engagement and prevent injury.
Smooth Range of Motion: Focus on a smooth, consistent range of motion. Avoid jerking the cables to maintain tension on the muscles longer.
Grip and Hand Positioning: Use a neutral grip with your palms facing each other. Ensure your hands are evenly placed on the rope to avoid any imbalance in muscle activation.
Elbow Positioning: Keep your elbows slightly bent and maintain this angle throughout the movement. This minimizes elbow stress and focuses the effort on your chest and lats.
Breathing Technique: Exhale as you pull the rope towards your torso and inhale as you extend the rope back. Proper breathing helps with maintaining rhythm and maximizing muscle contraction.
Engage the Core: Lightly activate your core muscles to provide additional stability and prevent arching your back during the exercise.
Weight Selection: Start with a lighter weight to perfect your form before gradually increasing the load. This helps prevent strain and encourages proper muscle activation.
Focus and Mind-Muscle Connection: Concentrate on feeling the stretch in your chest and lats as you lower the rope, and squeeze these muscles on the upward phase.
Avoid Overextension: Be cautious not to extend the arms too far back. Overextension can place undue stress on your shoulder joints.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
