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All exercises

Cable rope extension incline bench row

Intermediate

Cable rope extension incline bench row is a compound cable exercise for the upper back, also working the biceps and front delts.

What it works

Primary muscle

Upper back

Also works

BicepsFront delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Suspended rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Dumbbell reverse grip incline bench one arm rowDumbbell
  • Cable incline bench rowCable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable rope extension incline bench row

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