Cable Incline Bench Row
Description
The cable incline bench row is performed lying chest-down on an incline bench positioned in front of a low cable. The chest support eliminates lower back stress and body english while the cables provide constant tension. The combination is one of the strictest rowing variations possible.
Muscle Group
Equipment Required
Cable Incline Bench Row Instructions
- Position an incline bench at about 30 to 45 degrees in front of a low cable pulley.
- Lie face down on the bench with chest supported and arms hanging over the top.
- Grip a single bar or two single handles attached to the low cable.
- Allow your arms to fully extend toward the cable with tension active.
- Brace your core and pull your shoulders back.
- Row the cable handle up by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Slowly extend your arms back to the starting position with control.
Cable Incline Bench Row Form & Visual
Cable Incline Bench Row Benefits
- Strict rowing with no body english
- Chest support eliminates lower back stress
- Constant cable tension through the range
- Builds back size and thickness
- Strong lat and rhomboid engagement
- Useful for hypertrophy training
Cable Incline Bench Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle and lower)
- Biceps brachii
- Posterior deltoid
Cable Incline Bench Row Variations & Alternatives
- Chest Supported Row
- Seal Row
- Cable Row
- Bent Over Row
