Cable Lying Extension Pullover (With Rope Attachment)

Instructions

1. Attach a rope to a low cable pulley and lie on a bench placed in front of the machine, head closest to the pulley.
2. Grasp both ends of the rope with arms extended toward the pulley.
3. Keeping a slight bend in your elbows, pull the rope in an arc over your chest and down toward your hips.
4. Pause at the bottom, feeling the contraction in your lats and triceps.
5. Slowly return to the starting position overhead and repeat for the desired reps.