Smart Workout Diary

Barbell Incline Bench Row

The barbell incline bench row is a chest-supported pulling exercise performed lying face down on an incline bench. It primarily trains the upper back and lats while also engaging the biceps and rear shoulders. The bench support reduces lower-back involvement and helps build controlled back strength and pulling technique.

Demonstration

Barbell Incline Bench Row — demonstration 1
Barbell Incline Bench Row — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a barbell on the floor at the lower end of the bench.
  2. Lie face down with your chest supported, feet firmly on the floor, and arms hanging toward the bar. Keep your neck neutral.
  3. Grip the bar slightly wider than shoulder width with an overhand grip, brace your abdomen, and retract your shoulder blades.
  4. Row the bar toward your lower chest or upper abdomen by driving your elbows back. Keep your chest in contact with the bench.
  5. Pause briefly with the upper back squeezed, then lower the bar slowly until your arms are extended without losing shoulder control.
  6. Repeat for the planned repetitions. Use a load you can control and stop if the setup shifts or causes pain.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the chest supported throughout the set; do not use torso momentum to move the bar.
  2. Lead with the elbows and keep them moving back rather than shrugging them upward.
  3. Control the lowering phase and choose a load that allows full, steady repetitions.
Exercise library