Exercise guide · Intermediate · Compound

Cable Rope Extension Incline Bench Row: How to Do It & Muscles Worked

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.

Primary muscles
Traps
Secondary muscles
Shoulders , Biceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable rope extension incline bench row
Front view: muscles worked by the cable rope extension incline bench row. Primary: traps. Secondary: shoulders and biceps.
Back view: muscles worked by the cable rope extension incline bench row. Primary: traps. Secondary: shoulders and biceps.
Primary Secondary

How to do the cable rope extension incline bench row

  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.

Sets, reps and programming

Suggested sets, reps and rest for the cable rope extension incline bench row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Rope Extension Incline Bench Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.