Cable Incline Bench Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable incline bench row is a chest-supported back exercise that targets the lats and mid-back (latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius). Lying chest-down on an incline bench removes momentum and lower-back strain, so the cable's constant tension drives clean, focused rowing for back thickness and detail.
How to do the Cable Incline Bench Row
- 1Set an adjustable bench to roughly a 30–45° incline and position it in front of a low cable pulley fitted with a handle in each hand or a straight bar.
- 2Lie chest-down on the bench with your feet braced and your chest supported, then reach down and grab the handles with your arms hanging straight toward the floor.
- 3Set your shoulder blades down and back, brace your core, and keep your neck in line with your spine.
- 4Row the handles up and back toward your lower ribs, leading with your elbows and driving them past your torso.
- 5Squeeze your shoulder blades together at the top while keeping your wrists straight and your chest pinned to the bench.
- 6Lower the handles under control until your arms are fully extended and your shoulder blades reach forward again.
- 7Complete your reps, then let the weight settle back to the stack with control.
Form tips
- Lead each rep with your elbows rather than your hands so the lats and mid-back do the work instead of the biceps.
- Keep your chest glued to the bench for the whole set — that support is what removes momentum and isolates the back.
- Pause briefly at the top and focus on squeezing your shoulder blades together to maximize mid-trap and rhomboid engagement.
- Use a full range of motion: let the cable stretch your lats at the bottom, then row to a complete contraction.
Common mistakes
- Lifting your chest off the bench to heave the weight up, which reintroduces the momentum and lower-back strain the incline setup is meant to eliminate.
- Pulling with bent wrists or curling the handles, which shifts load to the forearms and biceps and limits how much the back can contract.
- Shrugging the shoulders up toward the ears instead of back and down, which loads the upper traps and can strain the neck.
- Using too heavy a weight and cutting the range of motion short, so the lats never fully stretch or fully contract.
Frequently asked questions
What muscles does the cable incline bench row work?
It targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear deltoids, brachialis, brachioradialis, and chest assisting as synergists.
Why use an incline bench for cable rows?
Lying chest-down on the incline supports your torso, which removes body English and takes pressure off your lower back. That lets you isolate the back muscles and keep constant tension from the cable throughout each rep.
Is the cable incline bench row good for beginners?
Yes. The chest support keeps your form honest and reduces injury risk, so beginners can learn to row with their back muscles instead of swinging the weight up.
How many sets and reps should I do?
For back thickness and detail, 3–4 sets of 10–15 controlled reps works well. Pick a weight that lets you pause and squeeze at the top without lifting your chest off the bench.
