Smart Workout Diary

Cable Incline Bench Row

The cable incline bench row is a chest-supported pulling exercise performed face down on an incline bench using a cable handle. It primarily trains the upper back and lats while reducing momentum and lower-back involvement. It supports back strength, posture, and controlled pulling mechanics.

Demonstration

Cable Incline Bench Row — demonstration 1
Cable Incline Bench Row — demonstration 2

Instructions

  1. Set up an incline bench facing a low cable pulley and attach a suitable cable handle. Choose a light load that allows smooth control.
  2. Lie face down with your chest supported on the bench, feet planted securely, and arms extended toward the pulley. Keep your neck neutral and brace your abdomen.
  3. Pull the handle toward your lower ribs by driving your elbows back and gently squeezing your shoulder blades together. Keep your chest in contact with the bench.
  4. Return the handle slowly until your arms are extended and your shoulder blades can move forward naturally. Do not jerk the weight or let the stack slam.
Muscle Group
Upper Back
Other Muscle Groups
Lats
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Beginner

Technique tips

  1. Keep the chest supported: do not lift your torso to finish the pull.
  2. Lead with the elbows, not the hands, and pause briefly when the shoulder blades are squeezed together.
  3. Control the load on both phases; reduce weight if you cannot keep your neck neutral or avoid swinging.
Exercise library