Why use an incline bench for cable rows?

The bench provides external stabilization, which prevents your torso from swinging and ensures the lats do the majority of the work.

Should I use a neutral or overhand grip?

A neutral grip with the palm facing inward generally allows for a deeper elbow tuck, which is more effective for targeting the lower lat fibers.

A 45-degree angle is standard, but you can adjust it slightly higher if you find it helps you maintain better contact between your chest and the pad.

Learn how to perform the unilateral cable row with an incline bench to improve back symmetry, isolate the lats, and prevent momentum.

Position an incline bench at approximately 45 degrees facing toward a low cable pulley.
Straddle the bench and press your chest firmly against the pad, ensuring your feet are planted for stability.
Grip the single D-handle with one hand using a neutral grip, extending your arm fully to feel a stretch in the lat.
Pull the handle toward your hip by driving your elbow back while keeping your chest glued to the bench pad.
Squeeze your shoulder blade toward the center of your back at the peak of the contraction.
Slowly return the weight to the starting position under full control to maintain tension on the target muscle.

Lifting the chest off the bench pad during the concentric phase
Rotating the torso to compensate for using excessive weight
Pulling with the hand toward the shoulder instead of driving the elbow toward the hip
Allowing the weight stack to slam between repetitions

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