Cable Kneeling Rope Pullover
The Cable Kneeling Rope Pullover mainly works the back, with help from the triceps and shoulders. You'll need: rope attachment and cable machine.
Required Equipment
Cable Kneeling Rope Pullover Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Outer Lats (teres major); Triceps (triceps brachii); Rear Shoulder (Delts) (posterior deltoid)
How to do the Cable Kneeling Rope Pullover
Setup
Attach a double rope to the high pulley of a cable machine.
Kneel on both knees facing the machine at a distance that allows full arm extension with slight tension on the cable.
Movement
Start with arms fully extended forward at shoulder height, grasping the rope handles.
Maintain a slight bend in your elbows and keep your core tightly braced.
Initiate the movement by depressing your shoulder blades and driving your arms down in an arc-like motion toward your glutes.
Focus on contracting your latissimus dorsi throughout the motion; avoid using momentum.
Slowly return your arms to the starting position under control, allowing for a deep stretch in the lats at the top of the movement.
Cable Kneeling Rope Pullover FAQs
What muscles does the Cable Kneeling Rope Pullover work?
The Cable Kneeling Rope Pullover mainly works the back, with help from the triceps and shoulders. The main muscles are the latissimus dorsi.
What equipment do you need for the Cable Kneeling Rope Pullover?
Rope attachment and cable machine.
What workout day should the Cable Kneeling Rope Pullover go on?
It belongs on pull day in a push/pull/legs routine.
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