How to do it
Keep your chest pinned flat against the bench throughout each rep.
- 1
Set an incline bench to a 45-degree angle and lie chest-down with a barbell in front of you.
- 2
Grip the barbell with a pronated grip (palms facing down) slightly wider than shoulder-width.
- 3
Row the barbell towards your upper abdomen, retracting your shoulder blades as you lift.
- 4
Slowly lower the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling with your rear delts and traps, not just your arms, and avoid shrugging your shoulders up to your ears.
Common mistakes
- ✕Flaring the elbows out wide
- ✕Taking too narrow a grip width
- ✕Bouncing the bar at the bottom