Cable Lying Extension Pullover (na May Rope Attachment)

latsbackcable

Matutunan kung paano gawin ang Cable Lying Extension Pullover (na May Rope Attachment) nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Triceps, Shoulders.

Cable Lying Extension Pullover (na May Rope Attachment) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Lying Extension Pullover (na May Rope Attachment)

Sundin ang mga hakbang na ito para maisagawa ang Cable Lying Extension Pullover (na May Rope Attachment) nang may tamang form:

  1. 1Ikabit ang rope sa cable machine at itakda ang pulley sa pinakamataas na posisyon.
  2. 2Humiga sa bench, nakaharap ang ulo patungo sa cable machine.
  3. 3Hawakan ang rope nang magkamay at ituwid ang mga braso pataas sa itaas ng dibdib.
  4. 4Pinapanatiling tuwid ang mga braso, dahan-dahang ibaba ang rope sa likod ng ulo habang pinapanatiling kontrolado ang galaw.
  5. 5Manatili sandali sa ibaba, pagkatapos ay dahan-dahang iangat ang rope pabalik sa simula.
  6. 6Ulitin ang nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Cable Lying Extension Pullover (na May Rope Attachment)

Primary

lats

Secondary

tricepsshoulders

Exercise Details

Equipment
cable
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable Lying Extension Pullover (na May Rope Attachment)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Lying Extension Pullover (na May Rope Attachment)?

Ang Cable Lying Extension Pullover (na May Rope Attachment) ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Lying Extension Pullover (na May Rope Attachment)?

Ang Cable Lying Extension Pullover (na May Rope Attachment) ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Lying Extension Pullover (na May Rope Attachment) nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang rope sa cable machine at itakda ang pulley sa pinakamataas na posisyon. Humiga sa bench, nakaharap ang ulo patungo sa cable machine. Hawakan ang rope nang magkamay at ituwid ang mga braso pataas sa itaas ng dibdib. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Lying Extension Pullover (na May Rope Attachment)?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Cable Lying Extension Pullover (na May Rope Attachment)?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable Lying Extension Pullover (na May Rope Attachment) best for?

The Cable Lying Extension Pullover (na May Rope Attachment) fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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