How to perform Barbell Incline Row with proper form
Setup
- Incline Bench: Set an incline bench to a 30-45 degree angle.
- Barbell Position: Place a barbell on the ground in front of the bench.
Starting Position
- Kneel or Stand: Position yourself so that your chest is against the bench.
- Grip the Barbell: Use an overhand grip, slightly wider than shoulder-width.
- Feet Placement: Keep your feet flat on the floor, spaced shoulder-width apart.
Execution
- Engage Core: Tighten your core to stabilize your body.
- Pull the Bar: Inhale and pull the barbell towards your lower ribcage, keeping your elbows close to your body.
- Squeeze: At the top of the movement, squeeze your shoulder blades together.
- Lower Slowly: Exhale as you lower the barbell back to the starting position, maintaining control.
Key Points
- Maintain Posture: Keep your back flat and avoid rounding your shoulders.
- Head Position: Keep your neck neutral and align your head with your spine.
- Controlled Movement: Focus on smooth and controlled motions throughout the entire range of motion.
Common Mistakes
- Using Momentum: Avoid swinging or jerking the weight; focus on muscle control.
- Arching Back: Keep your back flat to prevent strain.
- Not Engaging Muscles: Ensure you are fully engaging the back muscles during the lift.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms