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Exercise 1318 · REF yaMIo4D

Cable Incline Bench Row exercise animation

Cable Incline Bench Row

Category
Back
Equipment
Cable
Target
Upper Back

Rowing on an incline bench with a cable removes any ability to use the lower back or legs to cheat the pull, since the chest stays supported against the pad the entire time. That makes it one of the stricter upper-back exercises available, isolating the lats and rhomboids without momentum. It's worth using specifically when a session's rowing work has started to rely too much on body English.

How to Do the Cable Incline Bench Row

  1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
  2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
  3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
  4. Lean forward from your hips while keeping your back straight and your core engaged.
  5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
  6. Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Incline Bench Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Incline Bench Row work?
The Cable Incline Bench Row primarily targets the upper back, with the biceps and rear deltoids assisting.
What equipment do I need for the Cable Incline Bench Row?
The Cable Incline Bench Row is done with a cable.
What's a good alternative to the Cable Incline Bench Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.