Cable Rope Extension Incline Bench Row

upper backbackcable

Matutunan kung paano gawin ang Cable Rope Extension Incline Bench Row nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Shoulders.

Cable Rope Extension Incline Bench Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Rope Extension Incline Bench Row

Sundin ang mga hakbang na ito para maisagawa ang Cable Rope Extension Incline Bench Row nang may tamang form:

  1. 1I-set up ang incline bench sa 45-degree na anggulo at i-attach ang cable machine sa mababang pulley.
  2. 2I-attach ang rope handle sa cable machine at umupo sa incline bench na nakaharap sa makina.
  3. 3Hawakan ang rope handle gamit ang overhand grip at yumuko nang bahagya, pinapanatiling tuwid ang likod.
  4. 4Ihuad ang iyong mga braso, hinihila ang lubid patungo sa itaas ng dibdib habang pinapanatiling malapit sa katawan ang mga siko.
  5. 5Pisiin ang iyong mga shoulder blades magkasama sa dulo ng kilusan.
  6. 6Dahan-dahang bitawan ang tensyon at bumalik sa simula.
  7. 7Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Cable Rope Extension Incline Bench Row

Primary

upper back

Secondary

bicepsshoulders

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Rope Extension Incline Bench Row?

Ang Cable Rope Extension Incline Bench Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Rope Extension Incline Bench Row?

Ang Cable Rope Extension Incline Bench Row ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Rope Extension Incline Bench Row nang may tamang form?

Simulan sa pamamagitan ng I-set up ang incline bench sa 45-degree na anggulo at i-attach ang cable machine sa mababang pulley. I-attach ang rope handle sa cable machine at umupo sa incline bench na nakaharap sa makina. Hawakan ang rope handle gamit ang overhand grip at yumuko nang bahagya, pinapanatiling tuwid ang likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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