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

Upper Back

Upper Back Muscle Anatomy Diagram

Reverse Grip 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.
  2. Grab a barbell and place it at the end of the incline bench.
  3. 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.
  4. Grip the barbell with a shoulder-width underhand grip (with your palms facing up).
  5. Keeping your head up, eyes looking forward, slowly raise the bar towards your chest.
  6. Raise the bar as far as possible, pause, and then slowly lower the bar back to the starting position.
  7. Repeat for desired reps.

Reverse Grip Incline Bench Barbell Row Tips

  • Keep your elbows tucked in by your sides when you raise the bar.
  • Keep your head up, and your eyes looking forwards at all times.
  • Don't let the weight touch the floor at the bottom of the movement.
1 Comment
Posted on: Wed, 08/06/2014 - 17:06

Is that bench at a 30 degree angle in the video? It looks more like 15 degrees at the most.