Back · Cable
Cable Lying Extension Pullover with Rope Attachment
How to do the cable lying extension pullover with rope attachment, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a rope to a low pulley and lie on a flat bench with your head near the cable. Reach back and grip the rope with arms extended overhead, then pull it in a wide arc over your chest while keeping a slight elbow bend. Control it back overhead to stretch the lats.
- 1Lats stretching deeply as your arms reach overhead
- 2Lats and lower chest pulling the rope over in a wide arc
- 3Ribs staying down and core braced throughout
Common mistakes
- Bending the elbows to turn it into a triceps move
- Arching the lower back as you reach overhead
- Yanking the rope with momentum instead of a smooth arc
Muscles worked
The cable lying extension pullover with rope attachment mainly works the lats, with the lower chest and triceps assisting.
- LatsPrimary
- Lower ChestSupport
- TricepsSupport
- ForearmsMinor
- Mid ChestMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cable lying extension pullover with rope attachment for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.