Incline row with barbell

Exercise overview

Primary muscle group: Back

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 53

Average per rep (lbs)*: 118

Description: Set up a bench at an incline of 45 degrees or more. Load a barbell and stand facing the inclined bench. Lie face down on the bench and grasp the barbell with a shoulder-width, overhand grip. Allow the barbell to hang straight down. Exhale as you pull the barbell up toward your lower chest. Hold the barbell at your lower chest for a count of two. Inhale as you lower the barbell back down to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00324

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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