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Barbell Incline Bench Row
Chest-supported barbell row targeting lats, rhomboids, and traps to build upper back strength and thickness; reduces lower back stress compared to bent-over rows.
About Exercise
Equipment
Barbell, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Shoulders
6/10Rear Delts
Biceps
5/10Forearms
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 45 degrees, load barbell with plates and secure clips, lie prone with chest at top edge.
- Grip barbell overhand slightly wider than shoulders, arms extended hanging down.
- Exhale and pull barbell to lower ribcage by driving elbows back.
- Squeeze shoulder blades together at top and pause briefly.
- Inhale and lower barbell slowly to full arm extension.
- Maintain neutral spine and core tight throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Pull with elbows
- Squeeze blades
- Keep shoulders down
- Avoid momentum
- Neutral neck
Breathing
Inhale during lowering phase, exhale as you pull and squeeze.
Tempo
2-1-2
Range of Motion
Lower until arms fully extended below chest, pull until bar contacts lower ribcage with elbows back.
Safety
Safety Notes
- Secure plates with clips
- Use spotter for heavy hand-off
- Avoid if acute shoulder pain
- Keep head neutral
- Start light to master form
Spotting
Spotter assists with initial bar hand-off from floor and supports during heavy sets to prevent drops.
Common Mistakes
- Swinging the weight
- Rounding upper back
- Flaring elbows too much
- Incomplete range
- Gripping too narrow
When to Avoid
- Acute shoulder impingement
- Lower back injury (though supportive)
Flexibility Needed
- Shoulder extension
- Thoracic mobility
Build Up First
- Basic pulling form
- Core stability
Also known as
Incline Barbell Row, Chest Supported Barbell Row
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