TETSUCable Rope Extension Incline Bench Row
The Cable Rope Extension Incline Bench Row is a cable exercise that primarily targets the upper back, with the biceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Cable Rope Extension Incline Bench Row
- Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
- Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
- Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
- Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Rope Extension Incline Bench Row work?
The Cable Rope Extension Incline Bench Row primarily targets the upper back. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Cable Rope Extension Incline Bench Row?
You need a cable machine to perform the Cable Rope Extension Incline Bench Row.
How many sets and reps of the Cable Rope Extension Incline Bench Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Rope Extension Incline Bench Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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