Smart Workout Diary

Cable Rope Pullover Supine

The supine cable rope pullover is performed lying on a bench while pulling a rope attachment through an arc from behind the head toward the hips. It primarily trains the latissimus dorsi and also involves the chest and triceps, supporting upper-body pulling strength and lat engagement.

Demonstration

Cable Rope Pullover Supine — demonstration 1
Cable Rope Pullover Supine — demonstration 2

Instructions

  1. Set a cable pulley low behind a flat bench and attach a rope handle. Choose a light load that you can control throughout the full arc.
  2. Lie supine on the bench with your head closest to the pulley. Plant your feet firmly, hold one end of the rope in each hand, and begin with the arms extended behind your head and a slight bend in the elbows.
  3. Keep your ribs down and torso still, then pull the rope in a smooth arc toward your hips by driving the upper arms down. Keep the elbow bend nearly unchanged.
  4. Finish with the hands near your thighs and briefly squeeze the lats without shrugging the shoulders. Return slowly along the same arc until you feel a comfortable stretch, then repeat.
  5. Use controlled range of motion and stop if the shoulder position causes pain or you cannot keep the lower back from arching excessively.
Muscle Group
Lats
Other Muscle Groups
Chest, Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench, Other
Difficulty
Intermediate

Technique tips

  1. Think of moving your upper arms, not pulling with your hands. This helps keep the emphasis on the lats rather than turning the exercise into a triceps extension.
  2. Keep a soft bend in the elbows throughout the repetition; repeatedly bending and straightening them changes the movement.
  3. Do not chase an excessive stretch behind the head. Use only a shoulder range that feels stable and comfortable.
  4. Exhale as you pull down and avoid using a forceful lower-back arch to move the load.
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