cable rope extension incline bench row
cable rope extension incline bench row — highlighted muscle: upper back

Muscles worked

upper back, biceps, shoulders

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cable rope extension incline bench row

Body part
back
Equipment
cable
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsshoulders

How to perform it

  1. 1

    Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.

  2. 2

    Attach a rope handle to the cable machine and sit on the incline bench facing the machine.

  3. 3

    Grab the rope handle with an overhand grip and lean forward, keeping your back straight.

  4. 4

    Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.

  5. 5

    Squeeze your shoulder blades together at the end of the movement.

  6. 6

    Slowly release the tension and return to the starting position.

  7. 7

    Repeat for the desired number of repetitions.

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