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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest