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Barbell Incline Row

Barbell Incline Row

The Barbell Incline Row is a compound exercise that engages multiple muscle groups in the upper body, particularly the back and shoulders. It is an excellent exercise for building strength and size in the upper back and improving overall posture. To perform the Barbell Incline Row, you will need an incline bench and a barbell with weight plates. Begin by setting the bench at a 45-degree angle and lying face down. Grab the barbell with a wider-than-shoulder-width overhand grip and let it hang straight down. Your arms should be fully extended. Focusing on maintaining a neutral spine, retract your shoulder blades and pull the barbell towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement and hold for a brief moment. Slowly lower the barbell back to the starting position and repeat for the desired number of repetitions. The Barbell Incline Row targets the muscles of the upper back, including the rhomboids, trapezius, and posterior deltoids. It also engages the biceps and forearms as secondary muscles. This exercise can help improve your posture by strengthening the muscles responsible for pulling your shoulders back and keeping them in proper alignment. Remember to start with lighter weights and gradually increase the load as your strength and technique improve. Keep your movements controlled and focus on the mind-muscle connection to ensure proper form and maximum muscle activation. Incorporating the Barbell Incline Row into your workout routine can lead to a stronger, more defined back and improved overall upper body strength.


  • Start by setting up a barbell on a bench inclined at a 45-degree angle.
  • Lie face down on the bench and grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • With your arms fully extended, pull the barbell towards your chest by retracting your shoulder blades.
  • Squeeze your back muscles at the top of the movement, then slowly lower the barbell back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on your form to ensure proper execution of the exercise.
  • Incorporate a proper warm-up routine to prepare your muscles for the exercise.
  • Engage your core throughout the movement to maintain stability and prevent lower back strain.
  • Gradually increase the weight you're lifting as your strength improves to continuously challenge your muscles.
  • Maintain a neutral spine position to avoid unnecessary strain on your back.
  • Contract your shoulder blades together at the peak of the movement to fully activate your back muscles.
  • Control the weight during both the upward and downward phases of the exercise for optimal muscle engagement.
  • Keep your elbows close to your body and avoid excessive swinging or jerking motions to target the correct muscles.
  • Include the barbell incline row in a well-rounded workout routine that targets all major muscle groups.
  • Listen to your body and rest as needed to avoid overexertion and reduce the risk of injury.

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