Cable Lying Pullover (Rope)
The lying rope cable pullover trains shoulder extension by moving the arms from behind the head toward the torso while lying on a bench.
BACK · PULL
How it is executed
- Lie supine on a flat bench with your head close to a low-pulley cable tower, holding a rope attachment overhead with arms nearly straight and a slight fixed elbow bend.
- Keeping your elbows rigid, pull the rope in an arc from behind your head toward your hips, squeezing your lats at the bottom.
- Reverse slowly, maintaining constant tension through the full range.
Common mistakes
- Arching for more range: shorten the descent.
- Changing elbow angle: keep it stable.
- Letting the bench rub the cable: clear its path.
Frequently asked questions
- How does it differ from a standing pullover?
- The bench supports the torso and changes cable direction relative to the shoulder. It does not mean you can use the same load.
- Should the elbows bend?
- Keep a slight, stable bend. Bending and straightening during the rep turns part of the movement into triceps work.
- How far behind the head should you lower?
- Only as far as the shoulder moves comfortably without arching the back. Adjust bench and pulley before loading.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
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