Barbell Incline Row
Expert Advice
Maintain a neutral spine and avoid jerking the weight; use a controlled tempo to maximize back muscle engagement and minimize momentum.
How-to-do Steps
- Set an incline bench to a 45-degree angle and lie face down with your chest against the bench.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and let it hang directly below your shoulders.
- Pull the barbell towards your waist, retracting your shoulder blades as you lift.
- Pause at the top of the movement, then slowly lower the barbell back to the starting position.
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Muscles Worked
Barbell Incline Row primarily targets the Shoulders, Lats, Calves, Traps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Calves10%
Traps20%
Secondary
Biceps10%
Forearms10%
Chest10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Incline Row work?
Barbell Incline Row primarily targets the Shoulders, Lats, Calves, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Incline Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Incline Row suitable for beginners?
Barbell Incline Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
