Incline Bench Row (Cable)

Set bench in cable station. Pull low cables (or independent handles) back. Chest supported row reduces lower back strain.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

cableadjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the cable machine to a low position and attach a straight or V-bar handle.
- Set the bench at an incline of about 30 to 45 degrees and position it in front of the cable machine.
Step 2Position Yourself
- Sit on the inclined bench with your feet flat on the ground, ensuring your back is against the bench.
- Reach for the cable handle with both hands, using an overhand grip.
Step 3Engage Your Core
- Before starting the movement, engage your core and retract your shoulder blades.
- Keep your chest up and your back straight to maintain proper posture.
Step 4Pull the Handle
- Pull the cable handle towards your torso by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body and aim to bring the handle to your lower rib cage.
Step 5Control the Return
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Ensure that you do not let the weight stack touch down completely to keep tension on the muscles.
Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form throughout each rep.
- Focus on controlled movements rather than speed to maximize effectiveness.
Step 7Finish the Exercise
- After completing your reps, carefully place the handle back on the cable machine.
- Stand up from the bench while keeping your back straight and take a moment to stretch if needed.