Pullover - Lying (Cable: Rope)

Lie on a bench near a low pulley. Pull the rope from behind your head over to your chest. Keep arms slightly bent.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

chest

What you need and how to position yourself before starting.

cableropebench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Attach a rope handle to the high pulley of a cable machine.
- Lie down on a flat bench positioned perpendicular to the cable machine, ensuring your head is at the end closest to the pulley.
Step 2Grab the Rope
- Reach up and grab the rope handle with both hands, palms facing each other.
- Keep your arms extended above your chest, and maintain a slight bend in your elbows.
Step 3Position Your Body
- Ensure your back is flat against the bench and your feet are planted firmly on the ground.
- Engage your core to stabilize your body throughout the movement.
Step 4Pull the Rope
- Begin the movement by pulling the rope down and back in an arc motion, allowing your arms to move behind your head.
- Focus on using your lats and chest muscles to control the movement.
Step 5Return to Start
- Slowly reverse the motion, allowing the rope to return to the starting position above your chest.
- Maintain control and avoid letting the weights drop quickly.
Step 6Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the rope handle and sit up.
- Ensure you are stable before standing up and moving away from the bench.