Incline row with barbell
The barbell incline row is a beneficial exercise targeting the upper back, shoulders, and biceps. By lying on an incline bench and pulling the barbell towards the chest, athletes can effectively engage their rhomboids, trapezius, and latissimus dorsi, along with the biceps and forearms. This exercise promotes optimal posture and upper body strength, crucial for various sports. It also enhances pulling power, stability, and balance, making it ideal for athletes looking to improve their performance in activities that require strong upper body coordination and endurance.
| Primary muscle group: | Back |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
53kg
Avg. weight
118lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Set up a bench at an incline of 45 degrees or more.
- 2Load a barbell and stand facing the inclined bench.
- 3Lie face down on the bench and grasp the barbell with a shoulder-width, overhand grip. Allow the barbell to hang straight down.
- 4Exhale as you pull the barbell up toward your lower chest.
- 5Hold the barbell at your lower chest for a count of two.
- 6Inhale as you lower the barbell back down to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Proper Bench Setup: Ensure the incline bench is set at an angle between 30-45 degrees. This helps target your upper back effectively and reduces strain on the lower back.
Wide Grip Importance: Use a wider-than-shoulder-width grip on the barbell. This position emphasizes the upper back muscles, particularly the rear deltoids and rhomboids.
Engage Core: Keep your core tight throughout the movement to maintain stability and prevent any unwanted motion or strain on your lower back.
Controlled Movement: Focus on a controlled lift and descent. Avoid using momentum to bring the barbell up; this ensures the targeted muscles are doing the work.
Positioning: Keep your feet firmly on the ground for better stability and balance.
Head Alignment: Keep your head in a neutral position in line with your spine to avoid neck strain. Do not crane your neck upwards or let it hang down.
Elbow Path: As you row the barbell upwards, ensure your elbows are flared out and move directly towards the ceiling. This path maximizes upper back muscle activation.
Squeeze at the Top: Hold and squeeze your shoulder blades together at the top of the movement for a second to increase muscle engagement.
Breathing: Exhale as you lift the barbell and inhale as you lower it back to the starting position.
Check Weight: Use a moderate weight that allows you to perform the exercise with perfect form. Too heavy a weight can compromise form and lead to injury.
Warm-Up: Always incorporate a proper warm-up routine to prepare your muscles and joints for the exercise, reducing the risk of injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
