Cable Rope Extension Incline Bench Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable rope extension incline bench row is a chest-supported back exercise that targets the lats, teres major and minor, and the middle and upper trapezius, with the rear delts and forearms (brachialis and brachioradialis) assisting. Lying face-down on an incline bench keeps your torso fixed, so you can train the back muscles with constant cable tension and no lower-back strain.
Cable Rope Extension Incline Bench Row: So führst du sie aus
- 1Set an incline bench to roughly 30–45° in front of a low cable pulley fitted with a rope attachment.
- 2Lie face-down (chest-supported) on the bench with your chest against the pad and your head past the top edge.
- 3Reach down and grab the rope with a neutral grip, palms facing each other, and let your arms hang fully extended toward the pulley.
- 4Brace your core and set your shoulder blades, keeping a slight retraction so the shoulders stay packed down.
- 5Row the rope toward your lower ribs, driving your elbows back and pulling your shoulder blades together at the top.
- 6Spread the ends of the rope slightly apart as you finish the pull to maximise the squeeze in your mid-back.
- 7Pause briefly at peak contraction, then lower the rope under control until your arms are fully extended again.
- 8Complete your reps, then return the rope to the pulley with control.
Technik-Tipps
- Lead each rep with your elbows, not your hands, so the lats and mid-back do the work instead of the biceps.
- Keep your chest pinned to the pad the whole set — letting it lift turns the movement into body english.
- Pull to your lower ribs rather than your upper chest to bias the lats and teres major.
- Use a controlled tempo and pause at the top; the cable keeps tension on the muscle through the full range.
- Pick a weight that lets you fully retract your shoulder blades each rep rather than one you can only half-pull.
Häufige Fehler
- Yanking the rope with your arms instead of your back, which shifts the load to the biceps and forearms and limits back growth.
- Letting your chest peel off the pad to heave heavier weight, which removes the chest support and strains the lower back.
- Shrugging hard at the top so the upper traps take over, reducing work for the lats and mid-traps.
- Stopping the rep short and never fully extending the arms, which cuts the stretch and the range the cable can train.
- Rounding the shoulders forward at the bottom, which lets the shoulder blades disconnect and stresses the shoulder joint.
Häufig gestellte Fragen
What muscles does the cable rope extension incline bench row work?
It targets the lats, teres major and minor, infraspinatus, and the middle and upper trapezius, with the rear deltoids, brachialis and brachioradialis assisting. It's a back-focused pulling movement.
Why use an incline bench for this row?
Lying chest-down on the incline bench supports your torso so it can't swing or arch. That removes lower-back strain and forces the back muscles to move the weight, making it stricter than a standing cable row.
Is this row good for beginners?
Yes. The chest support keeps your form honest and the cable lets you start light, so it's a beginner-friendly way to learn to row with your back rather than your arms.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 10–15 reps with a controlled tempo works well. Choose a weight that lets you fully retract your shoulder blades on every rep.
Where should I feel this exercise?
You should feel it across your mid-back and lats, especially as you squeeze your shoulder blades together at the top. If you mostly feel it in your biceps, lead with your elbows and lighten the load.
