Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateCompoundCable
Cable Rope Extension Incline Bench Row
Upper Back · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
- 2
Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
- 3
Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
- 4
Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
- 5
Squeeze your shoulder blades together at the end of the movement.
- 6
Slowly release the tension and return to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12