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Upper Back · Intermediate

Cable Chest Supported Row

Upper-back pulling drill emphasizing shoulder-blade control with cable.

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Exercise overview

Training details

Upper BackLatsBiceps

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Position an incline bench facing the cable and lie chest-down with the handle held at full arm extension.
  2. 02Plant your feet, keep your chest supported, and let your shoulder blades reach forward naturally.
  3. 03Row the attachment toward your lower ribs by driving your elbows backward.
  4. 04Pause with your shoulder blades drawn together without lifting your chest from the bench or shrugging.
  5. 05Extend your arms slowly and allow the shoulder blades to move forward before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Rope Incline-Bench Chest-Supported Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Incline Chest Supported RowComparable substituteChest-Supported Dumbbell RowComparable substituteChest-Supported Machine Row

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