Incline Bench Barbell Row.

Make every rep count.

1. 01

   Set an incline bench to about 30° (a flat bench propped up works too). Place a barbell at the lower end within easy reach.

2. 02

   Lie face down on the bench with your chest supported. Keep your legs on the bench or place your feet on the floor for extra stability.

3. 03

   Grab the bar with a wide, overhand (pronated) grip. Brace your core and keep your spine neutral.

4. 04

   Start with arms extended and shoulders set (don’t let them slump). Keep your head in line with your spine, eyes looking slightly forward.

5. 05

   Row the bar toward your upper chest, driving elbows out and back. Focus on pulling with your upper back, not jerking with momentum.

6. 06

   Squeeze at the top for a brief pause, then lower slowly to full control until your arms are straight again.

7. 07

   Repeat for your prescribed reps, keeping the bench contact and tempo consistent.