Cable Incline Bench Row

Also known as: incline cable bench row

Advanced

Upper Back

Cable

Cable Incline Bench Row trades complexity for posture that holds through the day, and it pairs well with a heavy row.

How to do Cable Incline Bench 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.

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Cable Incline Bench Row Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Incline Bench Row Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Rounding the upper back to reach a little further

Hold a tall chest and shorten the range instead.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Cable Incline Bench Row

Easier progression

Kettlebell Two Arm Row

Swap Cable Incline Bench Row For

Dumbbell Reverse Grip Row (female)

Smith Bent Over Row

Bodyweight Standing One Arm Row

Cable Incline Bench Row — Frequently Asked Questions

How do you do the Cable Incline Bench 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Incline Bench Row work?

The Cable Incline Bench Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.

How many sets and reps of the Cable Incline Bench Row should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Incline Bench Row good for beginners?

Not usually. The Cable Incline Bench Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Incline Bench Row?

Try the Dumbbell Reverse Grip Row (female), Smith Bent Over Row or the Bodyweight Standing One Arm Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Incline Bench Row the same as the incline cable bench row?

Yes. The Cable Incline Bench Row is also commonly called the incline cable bench row. Different gyms and training programs label it differently, but "incline cable bench row" refer to this same movement.