Barbell Incline Row

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Place the barbell on the floor beneath the head of the bench or on low rack pins.
3. Lie face down on the bench with your chest firmly against the pad and your feet planted securely on the floor.
4. Grasp the barbell with an overhand grip slightly wider than shoulder-width, arms fully extended.

How to do it

1. Inhale to brace your core, then exhale as you pull the barbell toward the underside of the bench by driving your elbows back.
2. Squeeze your shoulder blades together at the top of the movement, ensuring the bar nearly touches the bench.
3. Inhale as you lower the barbell under control back to the starting position until your arms are fully extended.
4. Maintain a controlled 2-1-1-1 tempo: 2 seconds down, 1 second pause at the bottom, 1 second pull, and 1 second squeeze at the top.

Form checklist

• Keep your chest glued to the bench; do not arch your back to lift the weight.
• Maintain a neutral neck position by looking slightly ahead of the bench rather than up.
• Ensure your elbows flare out slightly (about 45 degrees) to engage the upper back and rear delts.
• Keep your feet pressed into the floor to maintain total body tension.

Pro tips

• Think of your hands as hooks and focus on pulling through the elbows to maximize lat and trap engagement over the biceps.
• Initiate the lift by retracting your shoulder blades (scapular pull) before bending your elbows.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Use a wider grip to increase the demand on the rear deltoids and rhomboids.

Frequently asked

What muscles does the barbell incline row work?

The barbell incline row primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, erector spinae, and forearms as secondary muscles.

What equipment do you need for the barbell incline row?

The barbell incline row uses barbell.

Is the barbell incline row good for beginners?

The barbell incline row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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