Description
A strength training exercise that targets the muscles of the back, specifically the latissimus dorsi and the rhomboids. The exercise also involves the biceps.
How to Do Cable Rope Extension Incline Bench Row
- 1Setup
Position an adjustable incline bench facing a low cable pulley. Attach a rope handle to the cable machine.
- 2Setup
Lie face down on the incline bench, ensuring your chest is supported and your feet are firmly planted on the floor for stability.
- 3Setup
Reach forward and grasp the ends of the rope handle with a neutral grip (palms facing each other), allowing your arms to fully extend towards the pulley.
- 4
Initiate the pull by retracting your shoulder blades, then drive your elbows back and slightly out, pulling the rope towards your lower chest or upper abdomen.
- 5
Squeeze your back muscles at the peak of the contraction, fanning out the rope ends as you pull them apart slightly to maximize muscle engagement.
- 6
Slowly and with control, extend your arms back to the starting position, allowing your shoulder blades to protract slightly and feeling a stretch in your lats.
Tips
- Focus on leading with your elbows during the pull to maximize back engagement and minimize biceps dominance in the movement.
- Maintain a stable core and keep your chest pressed firmly against the bench throughout the movement to prevent unwanted body English and isolate the back muscles.
- Vary your grip width on the rope ends; pulling them wider apart can increase the squeeze in your mid-back, while a closer pull might emphasize the lats.
- Breathe out as you pull the rope towards your body during the concentric phase and inhale as you slowly return to the starting position during the eccentric phase.
Common Mistakes
- ×Using too much momentum or "jerking" the weight up reduces muscle activation; instead, use a controlled tempo, focusing on a strong mind-muscle connection.
- ×Allowing the shoulders to shrug up towards the ears during the pull can lead to upper trapezius dominance; keep your shoulders depressed and retracted throughout the movement.
- ×Not achieving a full range of motion, either by not fully extending or not fully contracting, limits muscle development; ensure a complete stretch and squeeze with each repetition.
Variations
Cable Lying Extension Pullover (with rope attachment)
Perform the Cable Lying Extension Pullover with a rope attachment to effectively target your lats and triceps, enhancing upper body strength and muscle
Cable Incline Bench Row
Build a stronger, thicker upper back with the Cable Incline Bench Row. This exercise targets your lats, rhomboids, and rear delts, enhancing posture and
Barbell Reverse Grip Incline Bench Row
Perform the barbell reverse grip incline bench row to build a strong, thick upper back.
Dumbbell Reverse Grip Incline Bench One Arm Row
Sculpt a strong, defined back with the Dumbbell Reverse Grip Incline Bench One Arm Row.
Related Exercises
Cable seated row
Strengthen your entire back with the cable seated row. This effective exercise targets your lats, rhomboids, and traps for a powerful, defined back.
Cable Rope Seated Row
Build a powerful, thick back with the Cable Rope Seated Row. This compound exercise targets your lats, rhomboids, and traps for improved posture and
Cable Rope Elevated Seated Row
Build a strong, sculpted back with the Cable Rope Elevated Seated Row. This exercise effectively targets your lats, rhomboids, and traps, improving
Cable Upper Row
Build a strong, sculpted upper back and improve posture with the Cable Upper Row. This compound exercise targets your lats, rhomboids, and traps
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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