Description

The cable rope extension incline bench row is a compound exercise targeting multiple muscle groups simultaneously. It combines rowing and extension movements for an effective upper body and core workout.

Starting Position

Start by adjusting the bench to a comfortable incline angle, sit upright with your feet flat on the ground, grab the cable rope with an overhand grip, and brace your core.

Technical Execution

Initiate the movement by pulling the cable towards your abdomen, keep your elbows close to your sides, focus on squeezing your back muscles, then extend your arms forward while maintaining tension.

Range of Motion

Ensure a full range of motion by fully extending your arms during the forward extension and retracting your shoulder blades during the rowing motion.

Variations

Variations of this exercise include using different attachments such as a straight bar or D-handle, adjusting the bench angle for varied intensities, and incorporating unilateral movements for balance and stability challenges.

Common Mistakes

Common mistakes include improper form leading to excessive momentum, using momentum to lift the weight instead of engaging the muscles, and failing to stabilize the core.

Practical Advice

Focus on maintaining proper form throughout the movement, engage your core for stability, and control the weight to maximize muscle engagement.

Additional Notes

Ensure that the bench is set at the appropriate incline angle to target the desired muscle groups effectively. Adjust the cable height to suit your range of motion.

Difficulty Level

Advanced

Equipment Needed

Cable

Primary Muscles

Secondary Muscles