How to do a cable lying pullover

Setup:

1. Bench and Cable Machine: Lie on a flat bench positioned perpendicular to a low-pulley cable machine. Your head should be near the end of the bench closest to the machine.
2. Attachment: Attach a straight bar or EZ-bar to the low pulley.
3. Grip: Reach back and grasp the attachment with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart.
4. Starting Position: Extend your arms above your chest, holding the attachment perpendicular to the floor. Engage your core and keep your back flat on the bench.

The Lift:

1. Lower the Bar: Inhale and slowly lower the attachment back and over your head in an arc motion. Keep your arms as straight as possible throughout the movement.
2. Feel the Stretch: Continue lowering until you feel a stretch in your lats and chest.
3. Pull Upward: Exhale and pull the attachment back up to the starting position, using your lats and chest to drive the movement.

Tips:

• Elbow Position: Keep your elbows slightly bent throughout the entire movement to protect your joints.
• Focus on Lats and Chest: Concentrate on using your lats and chest muscles to pull the attachment, minimizing the involvement of your triceps.
• Control the Movement: Perform the exercise with a slow and controlled tempo, avoiding any jerking or swinging motions.
• Variations: You can use a rope attachment instead of a bar to target the lats from a slightly different angle.