Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Incline Bench Barbell Row Instructions

  1. Set up an incline bench at around a 30-degree angle. You can also use a propped up flat bench. Grab a barbell and place it at the end of the incline bench.
  2. Lay down on the bench in a prone (facing down) position with your legs at the lower end of the bench. If it's more comfortable, you can put your feet on the floor. This also adds stability.
  3. Grip the barbell with a wide overhand grip.
  4. Keeping your head up, eyes looking forward, slowly raise the bar up towards your chest.
  5. Raise the bar as far as possible, pause, and then slowly lower the bar back to the starting position.
  6. Repeat for desired reps.

Incline Bench Barbell Row Tips

  • Keep your elbows in.
  • Squeeze your shoulder blades together and hold at the top of the movement to get the maximum results from this exercise.