Barbell Incline Row

How to Perform the Barbell Incline Row

Set an adjustable bench to a 30-45 degree incline and position a loaded barbell on the floor directly beneath it.
Lie face-down on the bench with your chest on the pad and feet on the floor for stability.
Reach down and grip the barbell with an overhand grip, slightly wider than shoulder width.
Let the barbell hang at arm's length with your arms fully extended and shoulders stretched forward.
Row the barbell upward by driving your elbows up and back, squeezing your shoulder blades together at the top.
Hold the peak contraction for a one-second count with the bar close to the bottom of the bench.
Lower the barbell slowly back to the starting position, allowing a full stretch at the bottom.
Repeat for the prescribed number of reps.

Lifting the chest off the bench during the row

Keep your chest firmly pressed into the bench pad throughout to maintain strict form and eliminate momentum.

Using too narrow a grip

Use a shoulder-width or slightly wider grip to allow proper scapular retraction and upper back engagement.

Not achieving a full range of motion

Fully extend at the bottom for a stretch and row until your elbows are behind your torso at the top.

✓Eliminates lower back stress and momentum, allowing for pure back muscle isolation.
✓The chest support enables strict form, making it easier to build a strong mind-muscle connection with the back.
✓Excellent for lifters with lower back issues who still want to row heavy.

●Elevate the bench on blocks or plates if the barbell hits the floor before you achieve full arm extension.
●Vary your grip width and pronation/supination to target different areas of the back.
●This is a strict exercise — if you cannot complete a rep without lifting off the bench, reduce the weight.

Strength

4-5 sets of 5-8 reps

Hypertrophy

3-4 sets of 8-12 reps

Endurance

2-3 sets of 15-20 reps

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