Back
Rope Pullover/row
A unique cable Variation that combines constant tension with a full stretch to build a wider, more powerful back.
How to perform.
Follow the sequence — setup is half the lift.
Position an incline bench facing away from a cable pulley set to the lowest position.
Attach a rope to the cable, sit on the bench, and lean back so your torso is fully supported by the pad.
Reach overhead to grab the rope with both hands using a neutral grip and start with your arms extended above your head.
Pull the rope in a wide arc toward your hips while keeping a slight, fixed bend in your elbows.
Squeeze your shoulder blades together at the bottom of the movement where the rope meets your thighs.
Slowly resist the weight as you return the rope back over your head to the starting position for a full lat stretch.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending and straightening the elbows during the rep which turns it into a tricep extension.
- Arching the lower back off the bench to use momentum instead of the lats.
- Moving the weight too fast and failing to feel the stretch at the top of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.