Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Cable
Cable Lying Extension Pullover (With Cables Attachment)
Cable Lying Extension Pullover (With Cables Attachment) is a beginner isolation strength exercise that works the lats (back), with the chest assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Lats · Latissimus Dorsi
- Triceps · Triceps Brachii
Secondary muscles
- Chest · Pectoralis Major
How to do Cable Lying Extension Pullover (With Cables Attachment)
- Attach both cable handles to a single low pulley. Lie on a flat bench with your head positioned near the pulley. Grasp the handles with your palms facing up and your arms extended in line with your body.
- Keep your feet flat on the floor and your back pressed against the bench. Engage your core to maintain stability.
- Raise the handles in an arc motion over your head, keeping a slight bend in your elbows.
- Lower the handles back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows throughout the exercise to reduce strain on your joints.
- Focus on the contraction of your lats and triceps as you pull the handles up.
- Exhale as you pull the handles back to the starting position and inhale as you lower them.
Cable Lying Extension Pullover (With Cables Attachment) alternatives
More lats exercises
Cable Lying Extension Pullover (With Cables Attachment) FAQ
What muscles does Cable Lying Extension Pullover (With Cables Attachment) work?
Cable Lying Extension Pullover (With Cables Attachment) mainly works the lats in the back (Latissimus Dorsi and Triceps Brachii). The chest work as secondary muscles.
What equipment do you need for Cable Lying Extension Pullover (With Cables Attachment)?
You need a cable.
How many sets and reps of Cable Lying Extension Pullover (With Cables Attachment) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Lying Extension Pullover (With Cables Attachment) good for beginners?
Yes. Cable Lying Extension Pullover (With Cables Attachment) is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Lying Extension Pullover (With Cables Attachment) burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Lying Extension Pullover (With Cables Attachment)?
Other exercises for the lats include Kettlebell Pullover, Push Pull Chair Over Head Pull, Lying Pull Over With Resistance Band Cable and Side Lying Floor Stretch.
For developers
Use Cable Lying Extension Pullover (With Cables Attachment) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_WXSEQH" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_WXSEQH", "name": "Cable Lying Extension Pullover (With Cables Attachment)", "model": "male", "target": "Lats", "equipment": "Cable", "media": { "mp4": "https://…/ex_WXSEQH/mp4-720.mp4?…", "poster": "https://…/ex_WXSEQH/poster.jpg?…" } }