10 Best Cable Lying Extension Pullover Alternatives for Home & Gym

The Cable Lying Extension Pullover (With Rope Attachment) is done lying on your back with a cable machine. Ranked closest by our scoring: the Rear Pull-up, the Reverse Grip Pull-up and Bench Pull-ups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Lying Extension Pullover (With Rope Attachment)

Cable Lying Extension Pullover (With Rope Attachment)Play demonstration
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Triceps, Shoulders

How to perform Cable Lying Extension Pullover (With Rope Attachment)
  1. Attach a rope to a cable machine and set the pulley at the highest position.
  2. Lie down on a bench with your head towards the cable machine.
  3. Hold the rope with both hands and extend your arms straight up above your chest.
  4. Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
  5. Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
  6. Repeat for the desired number of repetitions.
Filter Cable Lying Extension Pullover (With Rope Attachment) alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Cable Lying Extension Pullover (With Rope Attachment) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Lying Extension Pullover (With Rope Attachment) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Rear Pull-upPlay demonstration

    1. Rear Pull-up

    54% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  2. Reverse Grip Pull-upPlay demonstration

    2. Reverse Grip Pull-up

    54% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  3. Bench Pull-upsPlay demonstration

    3. Bench Pull-ups

    53% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  4. Chin-upPlay demonstration

    4. Chin-up

    53% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  5. Pull Up (Neutral Grip)Play demonstration

    5. Pull Up (Neutral Grip)

    53% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  6. Pull-upPlay demonstration

    6. Pull-up

    53% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  7. Pullups

    7. Pullups

    53% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  8. Rocky Pull-up PulldownPlay demonstration

    8. Rocky Pull-up Pulldown

    53% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  9. Shoulder Grip Pull-upPlay demonstration

    9. Shoulder Grip Pull-up

    53% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)
  10. Wide Grip Pull-upPlay demonstration

    10. Wide Grip Pull-up

    53% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar until your chin is above the bar.
    4. Lower your body back down to the starting position with control.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Lying Extension Pullover (With Rope Attachment)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Extension Pullover (With Rope Attachment)

Why You Might Need a Cable Lying Extension Pullover (With Rope Attachment) Alternative

You may substitute this exercise because you lack a cable station, have shoulder pain with overhead or prone loading, or want more loading variety. Some lifters need a safer shoulder angle; others want unilateral work for left-right imbalances. Replacing it can preserve lat-specific humeral extension while reducing impingement risk. Cue: control the eccentric and avoid excessive shoulder horizontal flexion to protect the rotator cuff while maintaining lat stretch.

Cable Lying Extension Pullover (With Rope Attachment) FAQ

What muscles does Cable Lying Extension Pullover (with Rope Attachment) work?

It primarily targets the latissimus dorsi by producing humeral extension and adduction. Secondary involvement includes teres major, posterior deltoid, and muscles that control scapular depression and thoracic extension.

What is the best bodyweight alternative to Cable Lying Extension Pullover (with Rope Attachment)?

Pull-ups are the best bodyweight substitute because they load the lats through humeral extension and scapular depression. Cue the pull-up by initiating the rep with a scapular pull-down and driving the elbows toward your ribs to maximize lat activation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology