Cable Incline Bench Row

The cable incline bench row is a strength exercise targeting the upper back, performed using a cable machine and an incline bench. It also engages the biceps and rear deltoids as secondary muscles.

Quick Facts

How to Do Cable Incline Bench Row

Follow these step-by-step instructions to perform Cable Incline Bench Row with proper form and technique.

1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
4. Lean forward from your hips while keeping your back straight and your core engaged.
5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
6. Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Incline Bench Row targets helps you integrate it effectively into your training program.

Benefits of Cable Incline Bench Row

Incorporating Cable Incline Bench Row into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Upper Back Development: Cable Incline Bench Row directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps and Rear Deltoids, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Incline Bench Row build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Incline Bench Row safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Incline Bench Row, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Incline Bench Row, track these metrics during your workouts: