Exercise
Incline Bench Barbell Row
The Incline Bench Barbell Row builds upper-back strength while reducing lower-back strain through chest-supported pulling.
Incline Bench Barbell Row
The Incline Bench Barbell Row is a chest-supported rowing exercise that targets the upper back while minimizing momentum and lower-back involvement. By lying against an incline bench, you isolate the pulling muscles more effectively and maintain consistent form throughout each rep.
This exercise is ideal for improving back thickness, posture, and pulling strength. It allows you to focus on squeezing the shoulder blades together while keeping the torso stable, making it a strong option for both muscle growth and controlled strength training.
Incline bench rows are especially useful for lifters who want heavy back work without excessive lower-back fatigue, or as an accessory movement alongside traditional barbell rows.
How to Perform the Incline Bench Barbell Row
- Set an adjustable bench to a 30-45 degree incline and position a barbell on the floor in front of it.
- Straddle the bench facing the back pad, chest against the incline, with feet planted firmly on the floor for stability.
- Reach down and grasp the barbell with an overhand grip slightly wider than shoulder-width, arms fully extended.
- Brace your core and pull your shoulders back and down, maintaining a neutral spine position throughout the movement.
- Take a deep breath in, then exhale as you pull the barbell toward your lower chest by driving your elbows up and back.
- Squeeze your shoulder blades together at the top of the movement, holding this contracted position briefly.
- Inhale as you lower the barbell with control back to the starting position, allowing your arms to fully extend without rounding your back.
- Maintain tension in your upper back throughout the entire set, focusing on pulling with your back muscles rather than your arms.
Important information
- Keep your chest pressed firmly against the bench throughout the entire movement to prevent swinging or using momentum.
- Adjust your grip width based on your shoulder mobility and which part of the back you want to target—wider grip emphasizes the upper/outer back while narrower grip focuses more on the mid-back.
- Make sure your neck stays in a neutral position aligned with your spine; avoid looking up or straining your neck forward.
- If you experience lower back discomfort, try decreasing the bench angle or switching to a supported chest-supported row machine.
FAQ - Incline Bench Barbell Row
The Incline Bench Barbell Row primarily targets the latissimus dorsi (lats) and trapezius muscles, while also engaging the rhomboids, rear deltoids, and biceps as secondary movers. The incline angle creates unique tension distribution across the upper back, hitting areas that might be undertargeted in conventional rows.
Set the incline bench to a 30-45 degree angle, position your chest firmly against the pad, and allow your arms to hang straight down while holding the barbell. Your feet should be planted firmly on the floor with knees slightly bent, creating a stable base that allows your upper body to remain fixed throughout the movement.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Unlike traditional bent-over rows that place significant stress on your lower back, the incline bench provides crucial support that eliminates this strain. This supported position also allows for heavier loads, more controlled form, and creates a fixed angle that prevents using body momentum to cheat the movement.
Include this exercise 1-2 times weekly as either a primary back movement on dedicated back days or as a secondary exercise following deadlifts. For hypertrophy, perform 3-4 sets of 8-12 reps; for strength, try 4-5 sets of 4-6 reps with heavier weight and longer rest periods between sets.
Incline Bench Barbell Row
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