Intermediate
CABLE ROPE EXTENSION INCLINE BENCH ROW
Back
Body Part
Upper back
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
2
Step:2 Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
3
Step:3 Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
4
Step:4 Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
5
Step:5 Squeeze your shoulder blades together at the end of the movement.
6
Step:6 Slowly release the tension and return to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
