How to Do an Incline Row

The incline row is an intense pulling exercise that hits the back, the biceps and the hard-to-target posterior deltoids. By isolating the upper back, the incline row calls into play a number of synergist muscles and a few dynamic stabilizers to support the motion.

Instructions

Difficulty: Moderately Challenging

1. Set up on an incline bench. If you have a lever incline row available then simply load the machine with an appropriate amount of weight. If you don't have a lever incline machine then find an incline bench and set it to an angle of 45 degrees or greater. Set a loaded barbell on a bench underneath the incline or grab two heavy dumbbells.
2. Lie belly-down on the incline bench, with your upper chest hanging over the top of the bench. Grab the weight and hold it with your arms hanging down, almost fully extended. Inhale deeply to begin the first phase of the exercise.
3. Pull back. In a smooth but explosive motion, pull back on the handles, barbell or dumbbells until your hands are even with your chest. Make sure to keep your back straight as you pull. As your hands near your chest try squeezing your shoulder blades together in order to emphasize work on difficult to target back muscles.
4. Add weight and vary. You will find that the large muscles of your back adapt quickly to the incline row. So, try adding weight and increasing the intensity of the exercise to prevent a plateau. Also, do the exercise with only one hand to call balancing muscles into the exercise and to focus on one side of your back and arms at a time.