Barbell Incline Row

Barbell Incline Row


This exercise involves using a barbell to perform a rowing motion while lying on an incline bench. It primarily targets the upper back muscles and can help improve posture and overall back strength.

Muscle Group

Equipment Required

Barbell Incline Row Instructions

  1. Start by setting up a barbell on an incline bench at a 45-degree angle.
  2. Stand facing the bench with your feet shoulder-width apart and your knees slightly bent.
  3. Grab the barbell with an overhand grip, hands shoulder-width apart.
  4. Lean forward and extend your arms, keeping your back straight and your core engaged.
  5. Slowly pull the barbell towards your chest, keeping your elbows close to your body.
  6. Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  7. Lower the barbell back down to the starting position, keeping your back straight and your core engaged.
  8. Repeat for the desired number of reps.

Barbell Incline Row Form & Visual

Barbell Incline Row

Barbell Incline Row Benefits

  • Targets multiple muscle groups including the back, shoulders, and arms
  • Improves posture and upper body strength
  • Increases muscle endurance and overall fitness level
  • Can be modified for different fitness levels and goals
  • Helps to prevent injuries by strengthening the muscles that support the spine

Barbell Incline Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Rear deltoids
  • Biceps
  • Forearms

Barbell Incline Row Variations & Alternatives

  • Dumbbell Incline Row
  • Smith Machine Incline Row
  • Cable Incline Row
  • Seated Incline Row
  • T-Bar Incline Row