Cable Rope Extension Incline Bench Row

TricepsRhomboidsCableIntermediate
For the Cable Rope Extension: 1. Stand facing away from the cable machine. 2. Grab the rope attachment with an overhand grip. 3. Extend your arms straight out in front of you, shoulder-width apart. 4. Keep your elbows close to your body while slowly pulling the rope downward towards your hips. 5. Squeeze your triceps at the bottom of the movement. 6. Slowly return to the starting position, keeping tension on the triceps throughout the exercise. For the Incline Bench Row: 1. Set up an incline bench at a 45-degree angle. 2. Place your chest against the bench and grab the dumbbells with an overhand grip. 3. Keep your feet firmly planted on the ground for stability. 4. Retract your shoulder blades and pull the dumbbells upward towards your chest while keeping your elbows close to your body. 5. Squeeze your back muscles at the top of the movement. 6. Lower the dumbbells back down in a controlled manner while maintaining tension on the back muscles.

How to perform the Cable Rope Extension Incline Bench Row

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Rope Extension Incline Bench Row using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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