Prone incline upright row with barbell (wide grip)
The barbell incline row is an effective exercise for targeting multiple muscle groups, focusing primarily on the upper back, lats, traps, and biceps. By executing this exercise, athletes can improve their posture, enhance upper body strength, and develop better scapular stability. The inclined position emphasizes the upper back more than traditional rows, making it ideal for balanced back development. Athletes benefit from its ability to strengthen key muscles used in pulling actions and other sports-specific movements, all while minimizing lower back stress.
| Primary muscle group: | Back |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
35kg
Avg. weight
77lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Hold a loaded barbell with a shoulder-width, pronated (overhand) grip.
- 2Lie face down on a bench inclined at 45 degrees or more, allowing the barbell to hang straight down.
- 3Exhale as you pull the barbell up to your lower chest.
- 4Hold the barbell at your lower chest for a count of two.
- 5Inhale as you slowly lower the barbell back to the starting position.
- 6Repeat for the prescribed number of repetitions.
Tips & Tricks
Ensure the incline bench is set at a 45-degree angle.
Position yourself with your chest firmly against the bench to minimize lower back strain.
Use a wide grip on the barbell, which should be slightly wider than shoulder-width apart.
Ensure your palms are facing down to engage the correct muscle groups effectively.
Keep your body aligned with the bench; avoid letting your torso twist or shift during the exercise.
Maintain a neutral spine to avoid unnecessary stress on your lower back.
Perform the exercise with controlled movements to maximize muscle engagement and reduce the risk of injury.
Avoid using momentum to lift the barbell; focus on muscle contraction.
Keep your elbows flared out to the side but slightly below shoulder level to target the upper traps and deltoids effectively.
Do not let your elbows drop forward to ensure you're working the intended muscles.
Exhale as you lift the barbell towards your chest.
Inhale as you lower it back down to the starting position.
Focus on the contraction of your upper traps and deltoids during the lift.
Visualize the muscles working to enhance activation and effectiveness.
Start with a lighter weight to master the form and technique before progressing to heavier loads.
Gradually increase the weight to challenge your muscles while maintaining proper form.
Perform a proper warm-up to prepare your shoulder and upper back muscles to avoid injuries.
Dynamic stretches or light cardio can help increase blood flow to the muscles being worked.
nclude this exercise regularly in your routine to build strength and muscle in the upper traps and deltoids.
Combine with other compound and isolation exercises for balanced muscle development.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
