Which muscles does the Cable Rope Extension Incline Bench Row work?

This exercise primarily targets the muscles of the upper and middle back, including the latissimus dorsi and rhomboids. It also engages the biceps and shoulders as secondary muscles, making it a great compound movement for upper-body strength.

What equipment do I need for the Cable Rope Extension Incline Bench Row?

You’ll need an incline bench and a low cable machine with a rope attachment to perform this move correctly. If you don’t have a rope attachment, you can use a straight bar handle, though it will slightly change the feel of the exercise.

Is the Cable Rope Extension Incline Bench Row suitable for beginners?

Yes, beginners can perform this exercise as long as they start with light weights and focus on form. Keeping the chest pressed to the bench and controlling the movement will help prevent strain and build proper technique.

What are common mistakes to avoid during the Cable Rope Extension Incline Bench Row?

Common errors include using excessive weight, rounding the back, and jerking the rope instead of pulling smoothly. To avoid these issues, maintain a neutral spine, keep your elbows close, and squeeze your shoulder blades together with controlled motion.

How many sets and reps should I do for the Cable Rope Extension Incline Bench Row?

For strength and muscle growth, aim for 3–4 sets of 8–12 reps with challenging yet manageable weight. If you’re focusing on endurance, use lighter weight and perform 12–15 reps per set.

What safety tips should I follow when performing Cable Rope Extension Incline Bench Rows?

Always secure the bench and check the cable attachment before starting. Keep your core engaged, avoid locking your elbows at extension, and control the rope’s return to prevent injury.

Are there variations of the Cable Rope Extension Incline Bench Row I can try?

You can change grip styles, such as using a straight bar or V-handle, to target different back muscles. Adjusting the incline of the bench or performing single-arm rows can also increase difficulty and improve muscle balance.

Cable Rope Extension Incline Bench Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Lie face down on an incline bench in front of a low cable machine, holding the rope handle with both hands and arms extended. Pull the rope toward your chest, keeping elbows close to your body and squeezing your shoulder blades together, then slowly return to the starting position. Keep your chest pressed into the bench for stability throughout the movement.

Step-by-Step Instructions

Set an incline bench at a 30-45 degree angle and position it in front of a cable machine. Attach a rope handle to the low pulley of the cable machine.
Lie face down on the incline bench with your chest supported and feet firmly planted on the ground for stability.
Grab the rope handle with both hands, keeping your arms extended and your palms facing each other.
Begin the movement by pulling the rope towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together.
Pause briefly at the top of the movement, ensuring a full contraction in your back muscles.
Slowly extend your arms back to the starting position, maintaining control of the weight.
Repeat for the desired number of repetitions.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Cable Incline Bench Row

Back

Bench • Strength Machine

Cable Rope Elevated Seated Row

Back

Bench • Strength Machine

Barbell Reverse Grip Incline Bench Row

Back

Bench • Barbell

Dumbbell Reverse Grip Incline Bench Two-Arm Row

Back

Bench • Dumbbell

Frequently Asked Questions

Which muscles does the Cable Rope Extension Incline Bench Row work?: This exercise primarily targets the muscles of the upper and middle back, including the latissimus dorsi and rhomboids. It also engages the biceps and shoulders as secondary muscles, making it a great compound movement for upper-body strength.
What equipment do I need for the Cable Rope Extension Incline Bench Row?: You’ll need an incline bench and a low cable machine with a rope attachment to perform this move correctly. If you don’t have a rope attachment, you can use a straight bar handle, though it will slightly change the feel of the exercise.
Is the Cable Rope Extension Incline Bench Row suitable for beginners?: Yes, beginners can perform this exercise as long as they start with light weights and focus on form. Keeping the chest pressed to the bench and controlling the movement will help prevent strain and build proper technique.
What are common mistakes to avoid during the Cable Rope Extension Incline Bench Row?: Common errors include using excessive weight, rounding the back, and jerking the rope instead of pulling smoothly. To avoid these issues, maintain a neutral spine, keep your elbows close, and squeeze your shoulder blades together with controlled motion.
How many sets and reps should I do for the Cable Rope Extension Incline Bench Row?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps with challenging yet manageable weight. If you’re focusing on endurance, use lighter weight and perform 12–15 reps per set.
What safety tips should I follow when performing Cable Rope Extension Incline Bench Rows?: Always secure the bench and check the cable attachment before starting. Keep your core engaged, avoid locking your elbows at extension, and control the rope’s return to prevent injury.
Are there variations of the Cable Rope Extension Incline Bench Row I can try?: You can change grip styles, such as using a straight bar or V-handle, to target different back muscles. Adjusting the incline of the bench or performing single-arm rows can also increase difficulty and improve muscle balance.