Incline Barbell Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Flexor Digitorum Superficialis

Equipment

• Barbell or EZ Bar
• Adjustable Bench

Technique

1. Set an incline bench to about 30-45 degrees with a barbell on the floor under its top end.
2. Lie face down with your chest on the pad and grab the bar overhand, slightly wider than shoulder width.
3. Row the bar up toward the bench by driving the elbows back.
4. Lower until the arms are straight and the shoulders stretch forward.

Cues

• Keep the chest on the pad so the back does all the work.
• Squeeze the shoulder blades together at the top.

Common mistakes

• Lifting the chest off the bench to finish the rep.
• Choosing a bench so low that the plates hit the floor before the arms straighten.

Variations

• Reverse-Grip Incline Barbell Row

Alternatives

• Chest-Supported Dumbbell Row
• Barbell Row
• Machine Row