cable rope extension incline bench row: technique and muscles worked

Animated demonstration of cable rope extension incline bench row

How to do this exercise

Step:1 Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
Step:2 Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
Step:3 Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
Step:4 Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
Step:5 Squeeze your shoulder blades together at the end of the movement.
Step:6 Slowly release the tension and return to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Cable machine Rope
Body part: Arms Shoulders Back
Target muscle: Trapezius Latissimus dorsi Rhomboids Posterior deltoid
Secondary muscle: Biceps Forearms

Hypertrophy grade

Good8 / 10

Nemeo’s take

This exercise is an exceptional isolation variation for the upper back, particularly targeting the middle and lower trapezius, rhomboids and posterior deltoids. By using an incline bench to support your core, you eliminate any possibility of "cheating" by swinging the body, which forces the back muscles to do all the work. It is the “big brother” of precision: the use of the rope allows greater freedom of movement at the wrists and allows the elbows to be pulled further behind the bust for maximum contraction.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable rope extension incline bench row

How to do this exercise

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