Cable Incline Bench Row

Setup

1. 01Set an incline bench to about 30 to 45 degrees facing a low cable pulley.
2. 02Attach a straight bar or dual handles and lie chest-down on the bench.
3. 03Grip the attachment with arms extended toward the pulley.
4. 04Plant the feet and press the chest lightly into the pad.

Execution

1. 01Pull the handle toward the base of the bench by driving the elbows up and back.
2. 02Keep the chest glued to the pad through the entire pull.
3. 03Squeeze the shoulder blades together at the top.
4. 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.