Incline Barbell Row

Pro Tip

If your bench has too high of an incline, you may not be able to pick up the barbell to start the movement. Aim for an incline around 45º. Ask a friend for help handing it off for you if needed.

How To

Position yourself prone on an incline bench, with your legs extended behind you and arms extended just below shoulder level.
Using an overhand grip greater than shoulder-width apart, pick up the barbell and exhale, rowing it towards your chest by driving your elbows out and backward, squeezing your shoulder blades together to do so.
Continue to drive your elbows back and pull your shoulder blades together until your elbows are by your sides.
Inhale and lower the barbell down, returning it to the starting position.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Incline (Adjustable) Bench Without Rack

You can adjust this bench to various angles depending on your goals. If other rackless bench types are unavailable, you might be able to use this one as a substitute. Only substitute for benches you can match the angle of.