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.