cable lying extension pullover (with rope attachment)

Attach a rope to a cable machine and set the pulley at the highest position.

Lie down on a bench with your head towards the cable machine.

Hold the rope with both hands and extend your arms straight up above your chest.

Keeping your arms straight, slowly lower the rope behind your head while maintaining control.

Pause for a moment at the bottom, then slowly raise the rope back to the starting position.

Repeat for the desired number of repetitions.