Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Cable Machine
Intermediate
Pull
Chest, Triceps
The lying cable pullover rope extension builds a wide, strong back while hitting your chest and triceps. It's perfect for creating that V-shaped torso you want.
1. Set up a cable machine with rope attachment at high pulley position and grab an exercise bench 2. Lie on the bench with your head near the cable machine, grab the rope with both hands above your chest 3. Keep your arms slightly bent and pull the rope in an arc motion toward your hips during the lying cable pullover rope extension 4. Squeeze your lats hard at the bottom position, feeling the stretch through your back muscles 5. Slowly return the rope to starting position above your chest, controlling the weight on the way up
• Keep your core tight throughout the entire lying cable pullover rope extension movement • Don't bend your arms too much - this isn't a tricep exercise, focus on your lats • Pull with your back muscles, not your arms - imagine pulling your elbows to your sides • Control the weight on the way back up - don't let it snap back to start position
• Using too much arm and not enough back during the lying cable pullover rope extension • Going too heavy and losing control of the movement pattern • Not getting a full stretch at the top or full squeeze at the bottom position
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your lats 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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