Cable Rope Lying Extension Pullover

Lie on a flat bench in front of a low pulley, holding the rope behind your head.

Smoothly combine elbow extension with bringing your arms over your chest.

Pause briefly at the bottom, then slowly return through a comfortable shoulder range.

This movement primarily works your triceps. Focus on controlling the motion through these muscles.

Avoid flaring your ribs or using torso momentum to pull the handle.

Exhale as you pull and inhale as you return.

Unlike a standard lying extension, your shoulders also move. Coordinate both actions slowly.