Cable Lying Pullover Extension

Cable Lying Extension Pullover

1. Setup:

- Position the cable machine so that the cable is at a low setting.
- Attach a single handle to the cable.

2. Starting Position:
- Lie on your back on a flat bench, making sure your head and shoulders are supported while your lower back is slightly arched.
- Place your feet flat on the ground, about shoulder-width apart.
- Grasp the handle with both hands, palms facing each other, and start with your arms extended above your chest, elbows slightly bent.

3. Movement:
- Inhale as you slowly lower the handle behind your head by bending at your elbows. Keep your elbows fixed in position; only your forearms should move.
- Lower the handle until you feel a comfortable stretch in your lats (back muscles) and triceps.
- Pause briefly at the bottom of the movement.

4. Return to Starting Position:
- Exhale as you extend your arms back to the starting position, bringing the handle above your chest.
- Make sure to control the movement and avoid letting the weights drop quickly.

5. Repetitions:
- Perform 8-12 repetitions for 3 sets, resting for about 30-60 seconds between sets.

Tips:

- Keep your core engaged throughout the exercise to maintain stability and prevent strain on the lower back.
- Adjust the weight on the cable machine according to your fitness level to ensure proper form.
- Focus on slow, controlled movements to maximize muscle engagement and prevent injury.