PlanWorkouts

Exercise 0049 · REF dmgMp3n

Barbell Incline Row exercise animation

Barbell Incline Row

Category
Back
Equipment
Barbell
Target
Upper Back

The barbell incline row angles the torso on an incline bench to remove lower back strain that a standard bent-over row puts on the spine, letting you focus purely on pulling with the upper back. It's a good option for lifters whose lower back fatigues before their back muscles do on regular rows. Pull the elbows back and up rather than just bending the arms.

How to Do the Barbell Incline Row

  1. Set up an incline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Keep your back straight and your core engaged.
  5. Pull the barbell towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Incline Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back Barbell Pendlay Row Barbell Pendlay Row Barbell · Upper Back

Equipment Alternatives

Don't have barbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Barbell Incline Row work?
The Barbell Incline Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Barbell Incline Row?
The Barbell Incline Row is done with a barbell.
What's a good alternative to the Barbell Incline Row?
If you don't have access to a barbell, the Back Lever targets the same upper back using body weight instead.