Incline Row (Barbell)

Step-by-step instructions

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

1. Step 1Setup
   • Find an incline bench and set it to a comfortable angle, usually between 30 to 45 degrees.
   • Lie face down on the bench with your chest supported and your feet flat on the ground.
2. Step 2Grab the Bar
   • Reach down to grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   • Ensure your arms are fully extended and your grip is secure.
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 chest by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body as you lift the bar.
5. Step 5Lower the Bar
   • Slowly lower the barbell back to the starting position, fully extending your arms.
   • Maintain control throughout the movement to avoid swinging.
6. Step 6Repeat
   • Perform the lift and lower for the desired number of repetitions, focusing on maintaining good form.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the barbell back on the rack or the floor.
   • Stand up from the bench while keeping your back straight.