Description

The barbell incline row is a compound exercise that targets the upper back muscles, especially the rhomboids and traps.

Starting Position

Lie face down on an incline bench with a barbell in your hands, palms facing down, arms fully extended. Feet should be firmly planted on the ground.

Technical Execution

Pull the barbell towards your lower chest by retracting the shoulder blades together, then slowly lower the weight back down with control.

Range of Motion

Focus on a full range of motion, ensuring the barbell comes close to the lower chest on each repetition.

Variations

Variations include using a close grip on the barbell, performing the exercise with dumbbells, or adding pauses at the top of the movement.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weight, and not fully retracting the shoulder blades.

Practical Advice

Ensure proper form by keeping the core engaged, pulling the barbell towards the lower chest, and controlling the movement.

Additional Notes

It's important to start with a lighter weight to focus on correct technique before progressing to heavier loads.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

rhomboids

Secondary Muscles