Cable Rope Extension Incline Bench Row
Description
The cable rope incline bench row is a back exercise performed lying face down on an incline bench, pulling a rope handle from a low cable pulley. The chest support eliminates body english for strict back isolation, and the rope allows a neutral grip and wider range of motion.
Muscle Group
Equipment Required
Cable Rope Extension Incline Bench Row Instructions
- Set an incline bench (30 to 45 degrees) facing a low cable pulley. Attach a rope handle.
- Lie face down on the bench. Grip the rope with both hands.
- Start with arms extended toward the cable, chest on the bench.
- Row the rope toward your lower chest by driving your elbows back and flaring the rope ends.
- Squeeze your shoulder blades together at the top.
- Lower under control.
- The chest support eliminates all momentum.
- Aim for 10 to 12 reps per set.
Cable Rope Extension Incline Bench Row Form & Visual
Cable Rope Extension Incline Bench Row Benefits
- Strict back isolation from chest support
- Rope allows neutral grip and wider motion
- Easy on the lower back
- Constant cable tension throughout
- Easy to load progressively
- Excellent for back hypertrophy
Cable Rope Extension Incline Bench Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
Cable Rope Extension Incline Bench Row Variations & Alternatives
- Cable Seated Row
- Chest-Supported Dumbbell Row
- Cable Rope Seated Row
- Incline Cable V-Bar Row
- Cable Face Pull on Incline
