Cable Rope Extension Incline Bench Row

The cable rope extension incline bench row targets the upper back using a cable machine and an incline bench. It requires pulling a rope attachment towards the upper chest while seated on an incline bench, emphasizing scapular retraction and upper back engagement.

Quick Facts

How to Do Cable Rope Extension Incline Bench Row

Follow these step-by-step instructions to perform Cable Rope Extension Incline Bench Row with proper form and technique.

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

Understanding which muscles Cable Rope Extension Incline Bench Row targets helps you integrate it effectively into your training program.

Benefits of Cable Rope Extension Incline Bench Row

Incorporating Cable Rope Extension Incline Bench Row into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Upper Back Development: Cable Rope Extension Incline Bench Row directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps and Shoulders, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Rope Extension Incline Bench Row build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Rope Extension Incline Bench Row safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Rope Extension Incline Bench Row, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Rope Extension Incline Bench Row, track these metrics during your workouts: