The cable lying extension pullover is an effective isolation exercise that targets both the chest (pectorals) and lats (latissimus dorsi). Unlike dumbbell or barbell pullovers, the cable variation provides constant tension throughout the movement, leading to greater muscle activation and improved mind-muscle connection. This makes it a great addition to any chest or back workout routine.

Instructions

Setup

1. Place a flat bench lengthways in front of a low pulley cable machine, leaving 2–3 feet of space.

2. Attach a straight bar extension to the low pulley and select the desired weight.

3. Lie flat on the bench with your head near the end closest to the machine.

4. Grasp the straight bar with an overhand grip (palms facing down), either by leaning back to pick it up or having a partner hand it to you.

Execution

• Starting Position:

  • Keep your arms straight (slight bend allowed but no elbow flexion).

  • Lift the bar slightly to take tension off the weight stack.

• Pulling Phase:

  • Slowly pull the bar up and across your head until your arms point at about 45 degrees toward your feet.

  • Keep your motion smooth and controlled, avoiding jerks.

• Pause:

  • Hold briefly at the top for maximum contraction of your chest and lats.

• Lowering Phase:

  • Inhale as you return the bar behind your head under control.

  • You may allow your hands to go slightly past your head due to the cable’s constant resistance, unlike dumbbells or barbells.

• Repetition:

  • Perform the desired number of reps in a slow, controlled tempo without using momentum.

Tips for Proper Form

• Do Not Bend Elbows: Keep arms straight throughout—bending turns the movement into a triceps exercise.

• Use Moderate Weight: Heavy loads can compromise form and strain the shoulders.

• Controlled Motion: Avoid swinging; focus on constant tension.

• Breathing: Exhale while pulling the cable forward, inhale while lowering.

• Bench Positioning: Ensure the bench is stable and doesn’t move during the set.

Benefits of the Cable Lying Extension Pullover

• Provides constant tension on muscles throughout the entire range of motion.

• Engages both chest and lats, making it a versatile push-pull accessory exercise.

• Improves shoulder mobility while strengthening stabilizing muscles.

• Allows for a greater stretch and contraction compared to dumbbell/barbell pullovers.

• Enhances mind-muscle connection due to smooth cable resistance.

Conclusion: The cable lying extension pullover is a powerful exercise for building a stronger chest and wider back. Performed with strict form and control, it maximizes tension, improves upper body aesthetics, and complements both chest and back training days.