How to do the Barbell Incline Row
Barbell Incline Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Barbell Incline Row demonstration · © GymiaFit
Barbell Incline Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Incline Row step by step
- 1Set up an incline bench at a 45-degree angle.
- 2Lie face down on the bench with your chest against the pad and your feet flat on the ground.
- 3Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 4Keep your back straight and your core engaged.
- 5Pull the barbell towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- 7Repeat for the desired number of repetitions.
Barbell Incline Row — questions
What muscles does the Barbell Incline Row work?
The Barbell Incline Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Barbell Incline Row?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Incline Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Incline Row?
Barbell Bent Over Row, Barbell One Arm Bent Over Row, Barbell Pendlay Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Incline Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.