Incline Bench Row - Reverse Grip (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the bench to an incline position, typically between 30 to 45 degrees.
   • Lie face down on the bench with your chest against it, feet flat on the floor.
2. Step 2Grab the Bar
   • Using a reverse grip (palms facing you), grasp the barbell with your hands shoulder-width apart.
   • Ensure your arms are fully extended towards the floor, maintaining a straight line from your head to your feet.
3. Step 3Position Your Body
   • Engage your core and retract your shoulder blades to stabilize your upper body.
   • Keep your neck in a neutral position, looking slightly ahead rather than down.
4. Step 4Lift the Bar
   • Pull the barbell towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Aim to bring the barbell towards your lower chest or upper abdomen, keeping your elbows close to your body.
5. Step 5Lower the Bar
   • Slowly lower the barbell back to the starting position with your arms fully extended.
   • Maintain control throughout the movement, ensuring your back remains straight and core engaged.
6. Step 6Repeat
   • Continue to lift and lower the barbell for the desired number of repetitions.
   • Focus on maintaining proper form and control with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell to the floor or a rack.
   • Stand up from the bench while keeping your back straight and feet stable.