This exercise involves using a barbell to perform a rowing motion while lying on an incline bench. It primarily targets the upper back muscles and can help improve posture and overall back strength.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, shoulders, and arms
- Improves posture and upper body strength
- Increases muscle endurance and overall fitness level
- Can be modified for different fitness levels and goals
- Helps to prevent injuries by strengthening the muscles that support the spine
How to perform
- Start by setting up a barbell on an incline bench at a 45-degree angle.
- Stand facing the bench with your feet shoulder-width apart and your knees slightly bent.
- Grab the barbell with an overhand grip, hands shoulder-width apart.
- Lean forward and extend your arms, keeping your back straight and your core engaged.
- Slowly pull the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment at the top of the movement, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position, keeping your back straight and your core engaged.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Biceps
Primary
Forearms
Primary