How to Do Cable Lying Extension Pullover (With Cables Attachment)

Cable Lying Extension Pullover (With Cables Attachment) is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Lying Extension Pullover (With Cables Attachment)

  1. 01Lie face-up on a flat bench positioned in front of a low cable pulley, grasping the attachment with both hands.
  2. 02Start with the arms extended behind the head, feeling a significant stretch through the lats and triceps.
  3. 03Pull the cable over the chest by driving the humerus forward while keeping a slight bend in the elbows.
  4. 04Transition the movement into a triceps extension by straightening the arms fully over the mid-chest.
  5. 05Reverse the path back to the starting position behind the head, maintaining tension on the cable throughout.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Lying Extension Pullover (With Cables Attachment)

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows tucked toward the ears to maximize the stretch on the long head of the triceps at the bottom of the movement.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Lying Extension Pullover (With Cables Attachment) questions

What muscles does Cable Lying Extension Pullover (With Cables Attachment) work?

Cable Lying Extension Pullover (With Cables Attachment) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable Lying Extension Pullover (With Cables Attachment) correctly?

Lie face-up on a flat bench positioned in front of a low cable pulley, grasping the attachment with both hands. Start with the arms extended behind the head, feeling a significant stretch through the lats and triceps. Pull the cable over the chest by driving the humerus forward while keeping a slight bend in the elbows. Transition the movement into a triceps extension by straightening the arms fully over the mid-chest. Reverse the path back to the starting position behind the head, maintaining tension on the cable throughout.

What is the A90 coach tip for Cable Lying Extension Pullover (With Cables Attachment)?

Keep the elbows tucked toward the ears to maximize the stretch on the long head of the triceps at the bottom of the movement.

Is Cable Lying Extension Pullover (With Cables Attachment) suitable for beginners?

Cable Lying Extension Pullover (With Cables Attachment) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Lying Extension Pullover (With Cables Attachment)?

Cable Lying Extension Pullover (With Cables Attachment) uses cable.

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A90 Intelligence programmes cable lying extension pullover (with cables attachment) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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