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Exercise 1322 · REF MgKwAAo

Cable Rope Extension Incline Bench Row exercise animation

Cable Rope Extension Incline Bench Row

Category
Back
Equipment
Cable
Target
Upper Back

This rope row on an incline bench removes the legs and lower back from the pull entirely, since the chest stays supported against the pad throughout. That makes it one of the stricter upper-back exercises for isolating the lats and rhomboids without any momentum. The rope attachment also lets the hands finish closer together, adding a bit more contraction at the top of the pull than a fixed bar would.

How to Do the Cable Rope Extension Incline Bench Row

  1. Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
  2. Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
  3. Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
  4. Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
  5. Squeeze your shoulder blades together at the end of the movement.
  6. Slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Rope Extension Incline Bench Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Rope Extension Incline Bench Row work?
The Cable Rope Extension Incline Bench Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Cable Rope Extension Incline Bench Row?
The Cable Rope Extension Incline Bench Row is done with a cable.
What's a good alternative to the Cable Rope Extension Incline Bench Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.