Incline Bench Barbell Row
In SetGrip: Barbell Row (Incline Bench)
- Primary muscleUpper Back
- EquipmentBarbell
- DifficultyIntermediate
- TypeCompound · Pull
Lying chest-down on an incline bench removes the hinge entirely, so every ounce of effort goes into the pull rather than into holding your torso position. You will row less weight than in the free-standing Barbell Row - the bench blocks all body English - but each rep delivers cleaner upper-back work with your lower back fully unloaded.
How to do the Incline Bench Barbell Row
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest against the pad and your feet flat on the ground.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Incline Bench Barbell Row work?
The Incline Bench Barbell Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Incline Bench Barbell Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench Barbell Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Bench Barbell Row?
If you cannot do the Incline Bench Barbell Row, try the Smith Machine Inverted Row, the Inverted Pull-Up or the Suspension Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Barbell Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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