Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Incline Bench Cable Row (Rope Extension) Instructions

  1. Set an incline bench to around a 45-degree angle and position the bench with the highest end facing the cable pulley machine.
  2. Attach a rope extension to the lower pulley and set the weight you want to use on the stack.
  3. Grab the rope and position yourself with your chest on the bench, feet on the floor, and hands gripping the rope with a neutral grip (palms facing inwards). This is the starting position.
  4. Slowly pull the rope in towards your lower chest as far as possible.
  5. Pause, and then slowly lower the weight back to the starting position.
  6. Repeat for desired reps.

Incline Bench Cable Row (Rope Extension) Tips

  • Make sure you use a maximum range of motion by allowing your arms to fully extend and pulling your arms back as far as possible.
  • Squeeze at the top of the exercise through your shoulder blades.