Cable Rope Extension Incline Bench Row
Learn how to do the Cable Rope Extension Incline Bench Row with proper form and technique. This cable exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Shoulders.
How to Do the Cable Rope Extension Incline Bench Row
Follow these steps to perform the Cable Rope Extension Incline Bench Row with correct form:
- 1Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
- 2Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
- 3Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
- 4Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
- 5Squeeze your shoulder blades together at the end of the movement.
- 6Slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Rope Extension Incline Bench Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Rope Extension Incline Bench Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Rope Extension Incline Bench Row work?
The Cable Rope Extension Incline Bench Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Shoulders. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable Rope Extension Incline Bench Row?
The Cable Rope Extension Incline Bench Row requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Rope Extension Incline Bench Row with proper form?
Start by Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley. Attach a rope handle to the cable machine and sit on the incline bench facing the machine. Grab the rope handle with an overhand grip and lean forward, keeping your back straight. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Rope Extension Incline Bench Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Cable Rope Extension Incline Bench Row?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Rope Extension Incline Bench Row best for?
The Cable Rope Extension Incline Bench Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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