Incline Bench Cable Row
Also known as: incline cable row, bench cable row, chest supported cable row, cable row on bench, incline cable rows, incline seated cable row
In SetGrip: Cable Row (Incline Bench)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyIntermediate
- TypeCompound · Pull
Parking an incline bench in front of a low pulley gives you a supported row with the cable's constant tension: the bench fixes your torso angle so the stack cannot drag you forward as you fatigue. It sits between the free Cable Seated Row and a chest-supported machine - more setup, but a steadier platform for strict 10-15 rep sets.
How to do the Incline Bench Cable Row
- Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
- Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
- Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
- Lean forward from your hips while keeping your back straight and your core engaged.
- Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
- Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Incline Bench Cable Row work?
The Incline Bench Cable Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Incline Bench Cable Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench Cable Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Bench Cable Row?
If you cannot do the Incline Bench Cable Row, try the Incline Bench Rope Cable Row, the TRX Suspension Row or the Suspension Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Cable Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Incline Bench Cable Row in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.