Back to library
Exercise Library
Cable Incline Bench Row
A chest-supported cable row on an incline bench that isolates the mid-back with constant cable tension and no lower-back load.
BackCableHorizontal pull
GoLightWeight mediacable-incline-bench-row
Demonstration coming soon
Primary
RhomboidsLatissimus dorsi
Secondary
Middle trapeziusRear deltoidsBiceps
Equipment
Cable
Pattern
Horizontal pull
Setup
- 01Set an incline bench to about 30 to 45 degrees facing a low cable pulley.
- 02Attach a straight bar or dual handles and lie chest-down on the bench.
- 03Grip the attachment with arms extended toward the pulley.
- 04Plant the feet and press the chest lightly into the pad.
Execution
- 01Pull the handle toward the base of the bench by driving the elbows up and back.
- 02Keep the chest glued to the pad through the entire pull.
- 03Squeeze the shoulder blades together at the top.
- 04Lower under control until the arms are straight and the shoulder blades stretch forward.
Checkpoints
- -Chest maintains contact with the pad on every rep.
- -Elbows travel back past the torso at the squeeze.
- -Neck stays neutral rather than craning up.
- -Cable tension is felt at the stretched bottom position.
Common mistakes
- -Pushing off the pad to heave the weight up.
- -Shrugging the shoulders instead of retracting the shoulder blades.
- -Cutting the stretch short at the bottom.
- -Setting the bench too upright and turning it into a high row.
Programming notes
- -Use 3 to 4 sets of 10 to 15 reps as strict mid-back volume without spinal loading.
- -Good substitute for bent-over rows during periods of lower-back fatigue.
- -Constant cable tension makes slow eccentrics and pauses especially effective here.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play