Cable Lying Pullover (Rope)
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.
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.
Variations and substitutions
Glossary and calculators
Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Relative strength calculatorHow much relative strength you have
