How to do the Cable Rope Extension Incline Bench Row
Cable Rope Extension Incline Bench Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Cable Rope Extension Incline Bench Row demonstration · © GymiaFit
Cable Rope Extension Incline Bench Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Rope Extension Incline Bench Row step by step
- 1Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
- 2Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
- 3Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
- 4Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
- 5Squeeze your shoulder blades together at the end of the movement.
- 6Slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Rope Extension Incline Bench Row — questions
What muscles does the Cable Rope Extension Incline Bench Row work?
The Cable Rope Extension Incline Bench Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Cable Rope Extension Incline Bench Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rope Extension Incline Bench Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rope Extension Incline Bench Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rope Extension Incline Bench Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.