Barbell Incline Row
Build a stronger back! The Barbell Incline Row targets your back muscles for maximum growth and strength.
The Barbell Incline Row is a compound exercise that mainly works the back and traps, with help from the biceps. You'll need: barbell or incline bench.
Required Equipment
Barbell Incline Row Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Barbell Incline Row Variations and Alternatives
How to do the Barbell Incline Row
Set an incline bench at a 30-45 degree angle.
Grab a barbell with an overhand grip, slightly wider than shoulder-width apart.
Place your chest against the pad of the incline bench and allow your arms to hang straight down holding the barbell.
Keep your knees slightly bent and your feet firmly planted on the ground for stability.
Retract your shoulder blades to engage your back muscles.
Pull the barbell towards your waist, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
Pause at the top of the row and then slowly lower the bar back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions and sets.
Remember to maintain a neutral spine throughout the movement to protect your lower back, and avoid any jerking or swinging motions with the barbell. Adjust the weight accordingly to maintain proper form throughout your sets.
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Barbell Incline Row FAQs
What muscles does the Barbell Incline Row work?
The Barbell Incline Row mainly works the back and traps, with help from the biceps. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Barbell Incline Row?
Barbell or incline bench.
Is the Barbell Incline Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Incline Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Incline Row variations and alternatives?
Similar exercises include the Band Bench Incline Two-Arm Hammer-Grip Row, Band Incline Row, Barbell Lying Seal Rack Row and Barbell Wide-Grip Bent-Over Row.
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