barbell incline row

Upper back

• Target muscles: back, arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Set up an incline bench at a 45-degree angle.
2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Keep your back straight and your core engaged.
5. Pull the barbell towards your chest, squeezing your shoulder blades together.
6. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
7. Repeat for the desired number of repetitions.

Swap it for

• inverted row
• inverted row v. 2
• inverted row with straps
• Seated Single-Arm Towel Row (Feet Against Wall)
• Incline Two-Arm Dumbbell Row (Reverse Grip)
• barbell pendlay row

Harder

• kettlebell alternating renegade row

Easier

• bodyweight squatting row (with towel)
• Standing Narrow-Grip Row
• Standing Row
• Standing Towel Row