Set an adjustable bench to a 30 to 45-degree incline facing a cable machine.
Attach a single handle to the cable.
Lie chest-down on the incline bench.
Hold the cable handle with one hand and extend your arm fully.
Keep your chest supported against the bench.
Brace your core and keep your shoulders level.
Pull your elbow back toward your hip.
Squeeze your shoulder blade at the top of the movement.
Lower the handle under control until your arm is fully extended.
Complete the desired repetitions before switching sides.
PT Will Duru’s Perspective
The cable single-arm row on an incline bench is one of the best exercises for isolating the back without placing unnecessary stress on the lower back.
I like this exercise because the bench provides support, allowing you to focus entirely on pulling through the lats and upper back.
Training one arm at a time can also help identify and correct strength imbalances between sides.
Add this exercise to your training if you want to improve back development, strengthen your lats, and build better pulling mechanics.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds lat and upper-back strength
Improves mind-muscle connection
Reduces lower-back involvement
Helps correct left-to-right strength imbalances
Improves posture
Develops pulling strength
Provides continuous cable resistance
Frequently Asked Questions
Is the cable single-arm row on an incline bench good for beginners?
Yes. The bench support makes it easier to focus on proper rowing technique.
What muscles does the cable single-arm row on an incline bench work?
It primarily targets the lats, rhomboids, traps, rear delts, biceps, and forearms.
Why use an incline bench?
The bench removes momentum and reduces lower-back strain, allowing better back activation.
Should I pull with my hand or elbow?
Focus on driving the elbow back toward your hip for better lat engagement.
How many reps should I perform?
Aim for 8 to 15 repetitions per side depending on your training goal.