Back · Barbell
Barbell Incline Row On Bench
The barbell incline row on a bench is a compound pulling exercise that builds the lats, rhomboids, and middle trapezius. It fits well into any upper-body or back workout, especially for lifters who need to build back thickness without loading the lower back.
How to do it
- Lie face down on an incline bench set at 30-45 degrees.
- Hold a barbell with an overhand grip, arms hanging straight down.
- Pull the barbell up toward the lower part of the bench, squeezing your shoulder blades together.
- Keep your elbows close to your body.
- Pause at the top, then lower the bar with control.
Common mistakes
- Lifting your chest off the pad uses momentum and removes the intended tension from your back muscles.
- Shrugging your shoulders upward directs the work into the upper traps instead of the mid-back and lats.
- Flaring your elbows out too wide places unnecessary stress on the shoulder joints and reduces lat engagement.
- Dropping the barbell quickly at the bottom loses eccentric tension and risks straining the connective tissue.
Tips
- Initiate each pull by retracting your shoulder blades before driving your elbows back toward your hips.
- Use smaller diameter weight plates or elevate the bench on blocks if the barbell hits the floor before full arm extension.
- Hold the contraction at the top of each rep for one second to maximize muscle fiber recruitment.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth, resting 90 to 120 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the bench-supported row safer for the lower back than a standing bent-over row?
Yes, resting your torso on the incline pad eliminates axial loading and stabilizes the spine, making it much easier on the lumbar region. If you feel any pain, stop immediately and consult a professional.
What bench angle is best for this exercise?
An incline between 30 and 45 degrees is ideal, as it allows a full range of motion while properly targeting the mid-back and latissimus dorsi.
