- Set an incline bench facing a low cable pulley.
- Attach a handle or row attachment to the cable.
- Sit or lie chest-down against the incline bench.
- Hold the handle with both hands.
- Keep your chest supported and core braced.
- Start with your arms fully extended.
- Pull the handle toward your lower ribs.
- Drive your elbows back and squeeze your shoulder blades together.
- Return the handle under control to the starting position.
- Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The cable incline seated row is a strong back exercise because it removes a lot of unnecessary body movement.
I like this exercise because the incline bench supports your chest, which helps you focus on pulling through your lats and upper back.
It is a useful choice for people who struggle to keep good posture during traditional seated rows.
Add cable incline seated rows to your training if you want a stronger back, better posture, improved pulling strength, and cleaner rowing technique.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds back strength
- Strengthens the lats and upper back
- Improves posture
- Reduces lower-back involvement
- Improves rowing technique
- Helps increase pulling strength
- Provides constant cable resistance
Why Train the Back?
Your back supports posture, pulling strength, shoulder control, and overall upper-body balance.
Strong back muscles can help:
- Improve posture
- Build a wider and thicker upper body
- Support shoulder health
- Improve pulling strength
- Support deadlifts and rows
- Reduce muscular imbalances
- Improve gym performance
What Type of Workout Does This Exercise Fit Into?
The Cable Incline Seated Row works well in:
- Back workouts
- Pull workouts
- Upper-body workouts
- Back and biceps sessions
- Strength training programmes
- Hypertrophy workouts
- Posture-focused programmes
Use it after your main lat pulldown or as a controlled row variation when you want less lower-back strain.
Sample Back Workout Programme
Beginner Back Workout
- Cable Machine Lat Pulldown – 3 sets × 10-12 reps
- Cable Incline Seated Row – 3 sets × 10-12 reps
- Cable Single-Arm Row – 3 sets × 10 reps per side
- Cable Straight Bar Biceps Curl – 3 sets × 12-15 reps
Intermediate Back Workout
- Cable Machine Lat Pulldown – 4 sets × 8-12 reps
- Cable V-Bar Row – 4 sets × 8-12 reps
- Cable Incline Seated Row – 3 sets × 10-12 reps
- Cable Single-Arm Row – 3 sets × 10 reps per side
- Rope Face Pull – 3 sets × 15-20 reps
- Cable Rope Biceps Curl – 3 sets × 12-15 reps
12REPS Coach Recommendation
For most people, I would place the Cable Incline Seated Row in the middle of a pull workout.
A balanced pull day could look like:
- Cable Machine Lat Pulldown
- Cable V-Bar Row
- Cable Incline Seated Row
- Cable Single-Arm Row
- Rope Face Pull
- Cable Straight Bar Biceps Curl
Frequently Asked Questions
Is the cable incline seated row good for beginners?
Yes. The bench support helps you stay stable and focus on good rowing form.What muscles does the cable incline seated row work?
It mainly works the lats, rhomboids, traps, rear delts, biceps, and core.Why use an incline bench?
The bench reduces momentum and helps you focus on the back muscles.Should I lift my chest off the bench?
No. Keep your chest supported throughout the movement.How many reps should I perform?
Aim for 8 to 15 controlled reps.
