Lying Rope Cable Pullover
In SetGrip: Cable Pullover (Lying, Rope)
A rope on the high pulley keeps tension on the lats through the entire arc, including the top position where a dumbbell or barbell effectively goes weightless. Lying with your head toward the stack, you also get a neutral rope grip and smooth resistance for high-rep, stretch-focused sets.
How to do the Lying Rope Cable Pullover
- Attach a rope to a cable machine and set the pulley at the highest position.
- Lie down on a bench with your head towards the cable machine.
- Hold the rope with both hands and extend your arms straight up above your chest.
- Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
- Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe in deeply as you lower and let the ribcage expand before pulling back over.
Muscles worked
Common mistakes
- Elbows bending as you lower — set the elbow angle at the start and keep it fixed, otherwise the triceps take over.
- Arching to get lower — let the shoulders open and the ribs stay down; the stretch should come from the lats and chest, not the spine.
- Pulling too far over — stop when the arms are vertical over the chest, since past that the tension is gone.
- Rushing the stretch — lower slowly over three seconds and pause at the bottom before pulling back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pullovers go late in a chest or back session as an isolation movement. Superset them with dumbbell flies on the same bench or with a straight arm pulldown.
Variations and alternatives
Similar exercises
Without cable
Easier and harder
Frequently asked questions
What muscles does the Lying Rope Cable Pullover work?
The Lying Rope Cable Pullover primarily works the lats. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Lying Rope Cable Pullover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Lying Rope Cable Pullover with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Lying Rope Cable Pullover?
If you cannot do the Lying Rope Cable Pullover, try the Barbell Pullover to Press, the Machine Pullover or the Bent Arm EZ-Bar Pullover. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Lying Rope Cable Pullover, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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