Pullover - Lying (Cable: Rope)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form throughout each rep.
7. 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.