Upper back exercise · cable
Cable Incline Bench Row
The cable incline bench row is a cable exercise that targets the upper back, with the biceps and rear deltoids assisting.
- Target muscle
- Upper back
- Also works
- Biceps, rear deltoids
- Equipment
- Cable
- Body part
- Back
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and rear deltoids work as secondary muscles. See all upper back exercises or every cable exercise.
