Back

Incline Barbell Row

Perform incline barbell rows to target the upper back and traps.

Incline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.

See all variants of this movement

How to do Tips

Body Part: Back
Level: Intermediate
Muscles: Traps
Upper Back
Rear Delts
Modality: Compound
Direction: Pull
Equipment: Barbell
Incline Bench
Goal: Strength
,
Hypertrophy

How to do:

Set an incline bench to a low angle and lie face down on it.
Grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
Pull the barbell toward your chest while keeping your back straight.
Lower the barbell slowly back to the starting position.
Repeat for 8–12 reps per set.
Perform 3-4 sets total.

Tips:

Keep your elbows close to your body to engage the lats.
Maintain a neutral spine throughout the movement.
Avoid jerking the barbell to ensure controlled motion.
Exhale as you lift and inhale as you lower the barbell.

Similar Exercises

Bent-Over Row

Seated Cable Row

Mid Row

This exercise in Workout Days

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