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back#0160

cable lying extension pullover (with rope attachment)

A back exercise for your lats, done with cable. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Lats
Equipment
Cable
Type of move
Strength
Difficulty
Beginner friendly
cable lying extension pullover (with rope attachment) demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for any strength move

How to do it well

  1. Warm up the area with a lighter set first.

  2. Move through a range you can control, without pain.

  3. Breathe out on the hard part of each rep.

  4. Stop a rep or two before your form breaks down.

Sets and reps for your goal · beginner

Lose fat
2 × 12–15rest 45 s
Get fitter · your goal
2 × 12–15rest 60 s
Build muscle
2 × 10–15rest 75 s
Get stronger
2 × 5–8rest 90 s
Build a full week around it

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The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

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More with cable

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