Back · Barbell
Barbell Incline Row
How to do the barbell incline row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie face down on an incline bench set around 30 to 45 degrees, chest supported, holding a barbell at arm's length below you. Pull the bar toward your lower chest by driving your elbows back and squeezing your shoulder blades together, then lower under control.
- 1Mid-back and lats pulling the bar up
- 2Shoulder blades squeezing together at the top
- 3Chest staying pinned to the bench
Common mistakes
- Lifting your chest off the pad to cheat the weight
- Shrugging the bar up with your traps
- Yanking the bar with momentum
Muscles worked
The barbell incline row mainly works the lats and mid traps, with the biceps, rear delts, and forearms assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the barbell incline row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.