Cable Rope Extension Incline Bench Row
Cable Rope Extension Incline Bench Row pairs unbroken cable tension with pulling strength and back density — a graduate-level take on the pattern.
How to do Cable Rope Extension Incline Bench Row
- Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
- Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
- Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
- Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Cable Rope Extension Incline Bench Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Rope Extension Incline Bench Row Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Cable Rope Extension Incline Bench Row
Swap Cable Rope Extension Incline Bench Row For
Cable Rope Extension Incline Bench Row — Frequently Asked Questions
How do you do the Cable Rope Extension Incline Bench Row?
Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley. Attach a rope handle to the cable machine and sit on the incline bench facing the machine. Grab the rope handle with an overhand grip and lean forward, keeping your back straight. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Rope Extension Incline Bench Row work?
The Cable Rope Extension Incline Bench Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Rope Extension Incline Bench Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Rope Extension Incline Bench Row good for beginners?
Not usually. The Cable Rope Extension Incline Bench Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Rope Extension Incline Bench Row?
Try the Band One Arm Twisting Seated Row, Dumbbell Reverse Grip Row (female) or the Smith Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
