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Upper Back · Intermediate

Barbell Chest-Supported Incline High Row

Chest-supported wide-elbow barbell row toward the upper chest for controlled upper-back and rear-shoulder accessory work.

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Barbell Chest-Supported Incline High Row demonstration

Exercise overview

Training details

Upper BackShouldersBiceps

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench, lie chest down with your feet supported, and grasp a light barbell beneath you with a wide overhand grip.
  2. 02Keep your chest against the pad, your neck neutral, and your shoulders held away from your ears.
  3. 03Pull the bar toward your upper chest by driving your elbows high and wide.
  4. 04Pause briefly with your upper back and rear shoulders contracted without lifting your torso from the bench.
  5. 05Extend your arms slowly to lower the bar beneath your shoulders while maintaining full chest support.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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