Lying Straight-Arm Cable Rope Extension Pullover
Differentiation: Mechanics
This variation of a Pullover is unique from other Pullover exercises. Here is how: you use a cable machine. The machine applies continual resistance to your pectorals. This resistance increases their overall definition and endurance. You also lay on a flat bench. Laying creates an angle that works both your upper and lower pectoral muscles. You also keep your arms straight throughout the movement.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate a cable machine.
3) Set the pulley at its lowest setting, closest to the floor.
4) Obtain a rope attachment.
5) Clip the rope attachment onto the pulley hook.
6) Position the flat bench 2 feet from the cable machine.
7) Grasp the rope attachment before you lie down. |If you have a partner, he can hand you the rope after you lie down.
8) Lie on your back lengthwise on the bench.
9) Place your feet flat on the floor, hip-width apart for stability.
10) Reach back and grasp the rope extension from your partner.
11) ...with your palms facing each other.
12) Assume a slight and natural arch in your lower back.
13) Move your body lengthwise on the bench until the cable is at its smallest angle.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles and elbows tight, exhale while you flex your inner pecs while pulling the rope extension directly overhead.
3) ...until your arms are fully extended.
4) Squeeze your entire chest and hold for a count of two seconds.
5) Then, inhale while you allow the rope extension to retract downward to its starting position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight throughout the movement.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | GoFit Triceps Rope |
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