SPLYT · Workouts · Routines · Exercises · Tools
Upper back · Cable · Intermediate

How to do Cable Rope Extension Incline Bench Row

The cable rope extension incline bench row targets the upper back using a cable machine and an incline bench. It requires pulling a rope attachment towards the upper chest while seated on an incline bench, emphasizing scapular retraction and upper back engagement.

Cable Rope Extension Incline Bench Row demonstration
Primary muscle
Upper back
Also works
Biceps and Shoulders
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable Rope Extension Incline Bench Row, step by step

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

Muscles worked

Cable Rope Extension Incline Bench Row works your upper back as the main mover, with help from your biceps and shoulders.

Track Cable Rope Extension Incline Bench Row in SPLYT

Cable Rope Extension Incline Bench Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More upper back exercises

All 91 upper back exercises →

More with a cable

Every cable exercise → · The full exercise library →