Cable Incline Bench Row
Cable Incline Bench Row Exercise Description
The Cable Incline Bench Row is a chest‑supported horizontal pulling exercise using a cable machine and an incline bench. It strengthens the upper back and lats while promoting controlled scapular motion through retraction and slight depression. Primary muscles include the latissimus dorsi, rhomboids, middle and lower trapezius, and posterior deltoids; the biceps and other elbow flexors assist. The chest‑supported setup limits torso movement, encouraging strict technique and consistent line of pull. The cable provides smooth, continuous resistance and allows comfortable grip options while you practice precise shoulder extension and scapulothoracic control across a full range.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Bench, Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Incline Bench Row Exercise
‘- Set an incline bench facing a low cable pulley; attach a neutral‑grip handle or two single handles.
– Straddle the bench with chest and abdomen on the pad; plant your feet and maintain a neutral spine from head to pelvis.
– Grip the handle(s) with wrists straight; lightly depress the shoulders (avoid shrugging).
– Start with arms long and shoulder blades protracted, cable taut without slack.
– Initiate the row by driving elbows toward the hips/ribs, keeping them near your sides.
– Retract and slightly depress the scapulae as the handle travels toward the lower ribs or upper abdomen.
– Stop when hands meet the torso without jutting the shoulders forward.
– Return under control: extend the elbows and allow the shoulder blades to protract while keeping the chest on the pad.
– Keep the head neutral (eyes down toward the floor) and ribs stacked; avoid arching, bouncing, or using leg drive.
– Select a handle width that allows elbows to track comfortably without wrist bending or forearm rotation.
Cable Incline Bench Row Tips
‘- Keep your chest and abdomen firmly on the bench pad to limit torso movement.
– Maintain a neutral spine from head to pelvis with your eyes looking down toward the floor.
– Start each rep with your arms long, shoulder blades protracted, and the cable just taut (no slack).
– Lightly depress your shoulders and avoid shrugging as you set up and row.
– Drive your elbows toward your hips or ribs, keeping them close to your sides.
– Aim the handle toward your lower ribs or upper abdomen as you pull.
– Retract and slightly depress your shoulder blades as your hands approach your torso.
– Stop the row when your hands touch your torso without letting your shoulders jut forward.
– Control the return by extending the elbows and allowing the shoulder blades to protract while keeping your chest on the pad.
– Choose a handle width that lets your elbows track comfortably without your wrists bending or your forearms rotating.
Cable Incline Bench Row Beginner Introduction
The Cable Incline Bench Row is a cable‑based pulling movement performed while the chest rests on an incline bench. With the torso supported and the cable attached to a neutral‑style handle or two single handles, the action centers on drawing the handle toward the body against steady resistance. This setup places the emphasis on the upper back, lats, rear shoulders, and traps, with the arms and biceps helping to bend the elbows as the weight comes in.
Because the bench supports the front of the body, swinging and heaving are minimized and the path of the cable stays consistent. The movement highlights smooth motion of the shoulder blades as they glide toward the spine and slightly downward, then move away again under control. The cable’s constant tension encourages a deliberate pull and return through a broad range, while different handle options allow a comfortable hand position as the elbows travel close to the sides of the torso.