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Cable Rope Extension Incline Bench Row

Cable Rope Extension Incline Bench Row

The Cable Rope Extension Incline Bench Row is a dynamic and effective exercise that targets multiple muscle groups in your upper body. This compound exercise primarily focuses on strengthening your back, shoulders, and arms while also engaging your core muscles for stability and balance. To perform the Cable Rope Extension Incline Bench Row, you will need a cable machine with a rope attachment and an incline bench. Start by setting up the cable machine at an appropriate height and attaching the rope handle to the pulley. Then, position the incline bench facing the cable machine and adjust the incline to around 45 degrees. Begin the exercise by sitting on the incline bench and grasping the rope handles with an overhand grip. Engage your core and maintain a neutral spine throughout the movement. Start with your arms fully extended, pulling the rope towards your upper chest while retracting your shoulder blades and squeezing your back muscles. Pause briefly at the top of the movement and slowly return the rope to the starting position under control. Remember to focus on the mind-muscle connection and maintain proper form throughout the exercise. The Cable Rope Extension Incline Bench Row offers several benefits. It is an excellent exercise for building upper body strength and muscle definition. It targets the major muscles of the back, including the latissimus dorsi, rhomboids, and trapezius, while also engaging the biceps, forearms, and shoulders. Additionally, incorporating this exercise into your routine can improve posture, enhance grip strength, and promote overall upper body stability. To maximize the effectiveness of this exercise, consider using a weight that challenges your muscles while allowing you to maintain proper form. Aim for controlled and deliberate movements, focusing on the muscles being worked. As with any exercise, it is crucial to listen to your body and adjust the weight and intensity accordingly. Incorporate the Cable Rope Extension Incline Bench Row into your upper body workouts to add variety and target multiple muscle groups for a well-rounded and stronger physique.


  • Start by adjusting the cable machine to a low position and attaching a rope handle.
  • Sit down on an incline bench with your chest pressed against the pad.
  • Grasp the rope handle with both hands, palms facing each other.
  • Extend your arms fully forward, keeping your elbows slightly bent.
  • Pull the rope towards your chest by retracting your shoulder blades and bending your elbows.
  • Squeeze your back muscles at the top of the movement.
  • Slowly release and extend your arms back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize results and prevent injury.
  • Start with lighter weights and gradually increase the resistance as you progress.
  • Engage your core muscles throughout the exercise to maintain stability and support for your back.
  • Consistency is key, try to incorporate this exercise into your workout routine regularly.
  • Listen to your body and don't push yourself too hard. It's important to work within your limits.
  • Ensure that you are using the appropriate cable and handle attachments for this exercise.
  • Don't forget to warm up your muscles before performing this exercise to prevent strains or sprains.
  • Maintain a controlled and steady pace while performing the cable rope extension incline bench row.
  • Take deep breaths and exhale during the exertion phase of the exercise.
  • If you experience any pain or discomfort, stop immediately and consult with a fitness professional or medical expert.

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