cable lying extension pullover (with rope attachment)

Equipment

cable

Target muscle

lats

How to perform

1. 1

   Attach a rope to a cable machine and set the pulley at the highest position.

2. 2

   Lie down on a bench with your head towards the cable machine.

3. 3

   Hold the rope with both hands and extend your arms straight up above your chest.

4. 4

   Keeping your arms straight, slowly lower the rope behind your head while maintaining control.

5. 5

   Pause for a moment at the bottom, then slowly raise the rope back to the starting position.

6. 6

   Repeat for the desired number of repetitions.