Incline Row (Barbell)

Lie face-down on an incline bench. Grip the barbell and pull it up towards the underside of the bench. This isolates the back perfectly by removing momentum.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Very High
Calorie Burn: Medium-High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

lats

Secondary

mid traps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbelladjustable bench

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

repsweight

Step-by-step instructions

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

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.
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.
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.
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.
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.
Step 6Repeat
- Perform the lift and lower for the desired number of repetitions, focusing on maintaining good form.
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.

Watch full tutorial video