Cable Incline Bench Row

upper backbackcable

Matutunan kung paano gawin ang Cable Incline Bench Row nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Rear Deltoids.

Cable Incline Bench Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Incline Bench Row

Sundin ang mga hakbang na ito para maisagawa ang Cable Incline Bench Row nang may tamang form:

  1. 1I-set up ang incline bench sa 45-degree at ikabit ang cable handle sa mababang pulley.
  2. 2Umupo sa bench nang nakaharap sa cable machine, patag ang mga paa sa sahig at bahagyang nakabaluktot ang mga tuhod.
  3. 3Hawakan ang cable handle nang overhand grip at ganap na abutin ang mga braso sa harap.
  4. 4Yumuko pasulong mula sa mga balakang habang pinapanatiling tuwid ang likod at naka-engage ang core.
  5. 5Hilahin ang cable handle patungo sa dibdib sa pamamagitan ng pag-retract ng mga shoulder blades at pagbaluktot ng mga siko.
  6. 6Pisilin ang mga kalamnan ng likod sa tuktok ng kilusan, pagkatapos ay dahan-dahang ibalik ang mga braso sa simula.
  7. 7Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Incline Bench Row

Primary

upper back

Secondary

bicepsrear deltoids

Exercise Details

Equipment
cable
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable Incline Bench Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Incline Bench Row?

Ang Cable Incline Bench Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Rear Deltoids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Incline Bench Row?

Ang Cable Incline Bench Row ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Incline Bench Row nang may tamang form?

Simulan sa pamamagitan ng I-set up ang incline bench sa 45-degree at ikabit ang cable handle sa mababang pulley. Umupo sa bench nang nakaharap sa cable machine, patag ang mga paa sa sahig at bahagyang nakabaluktot ang mga tuhod. Hawakan ang cable handle nang overhand grip at ganap na abutin ang mga braso sa harap. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Incline Bench Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Cable Incline Bench Row?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable Incline Bench Row best for?

The Cable Incline Bench Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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