Weight Vest Weighted Inverted Row Exercise - How To Video & Tips
Try this exercise
Middle Back
Cable Machine, Incline Bench, Rope Attachment
Intermediate
Pull
Lats, Biceps
The incline bench cable row rope extension builds upper back thickness and improves posture. It targets your middle traps and rhomboids for a stronger, wider back.
1. Set incline bench to 45 degrees facing cable machine with rope attachment at chest height 2. Grab rope handles with palms facing down, lean chest against bench pad 3. Pull rope toward your chest by squeezing shoulder blades together, keep elbows close to body 4. Hold the squeeze for one second at the top of the incline bench cable row rope extension 5. Slowly return to starting position with control, feeling the stretch in your back muscles
• Keep your chest pressed firmly against the incline bench throughout the entire movement • Focus on squeezing your shoulder blades together rather than just pulling with your arms during the incline bench cable row rope extension • Maintain a slight bend in your elbows and avoid fully straightening your arms at the bottom • Control the weight on both the pulling and lowering phases of the movement
• Using too much weight and letting your body rock away from the incline bench during the incline bench cable row rope extension • Pulling with your biceps instead of initiating the movement with your back muscles and shoulder blades • Rushing through the movement without controlling the negative portion or holding the squeeze at the top
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your middle back 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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