How to do the Cable Incline Bench Row
Cable Incline Bench Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rear Deltoids.
Cable Incline Bench Row demonstration · © GymiaFit
Cable Incline Bench Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Rear Deltoids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Incline Bench Row step by step
- 1Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
- 2Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
- 3Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
- 4Lean forward from your hips while keeping your back straight and your core engaged.
- 5Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
- 6Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position.
- 7Repeat for the desired number of repetitions.
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Cable Incline Bench Row — questions
What muscles does the Cable Incline Bench Row work?
The Cable Incline Bench Row primarily targets the Upper Back. It also recruits the Biceps, Rear Deltoids as secondary movers.
What equipment do I need for the Cable Incline Bench Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Incline Bench Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Incline Bench Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Incline Bench Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.