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Intermediate
Lats
Cable Lying Extension Pullover (with Rope Attachment)
This exercise works your back muscles, which are called the lats. You do it by lying on a bench and using a cable machine with a rope. You need to move slowly and carefully to make your muscles work well and keep your shoulders safe.
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How to Perform
- 1Put the rope handle on the cable machine and move the pulley to the very top.
- 2Lie flat on a bench with your head pointing toward the machine.
- 3Hold the rope with both hands and push your arms straight up over your chest.
- 4Keep your arms straight and slowly lower the rope behind your head. Stay in control.
- 5Stop for a second at the bottom, then slowly lift the rope back up to where you started.
- 6Do this again for as many times as you need.
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