VARIATIONS

Incline Bench Cable Rope Pullover Row

Low cable pulls elbows up and back in an arc

This hybrid movement targets the latissimus dorsi by combining a horizontal row with an overhead pullover arc. The incline bench isolates the back muscles by removing momentum and lower body involvement.

HOW TO DO IT

Position an incline bench facing a low cable pulley with a rope attachment.
Lie chest-down on the bench with arms extended toward the floor.
Grip the rope ends and pull your elbows up and back in an arc.
Bring the rope toward your upper chest while squeezing your shoulder blades.
Lower the weight slowly until your lats are fully stretched.

COMMON MISTAKES

Lifting the chest off the bench to generate momentum.
Using only the biceps to pull instead of the lats.
Stopping the range of motion before full shoulder extension.

TIPS

Lead the movement with your elbows rather than your hands.
Keep your chest pressed firmly into the bench throughout the set.
Visualize pulling your elbows into your back pockets.

DETAILS

Muscles: LatsBack
Equipment: Cable MachineIncline Bench
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Pullover
Combined with: Row
Load position: Goblet (at the chest)
Handle: Rope
Arms: Both
Arms straight or bent: Bent arms
Hand orientation: Neutral (palms facing each other)
Body position: Lying face down
Body support: Chest supported
Facing: Facing the anchor
Bench angle: Incline
Pulley height: Low

SIMILAR EXERCISES

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