Incline Bench Row

Upper BackThoracic StrengtheningShoulder Strengthening
Written By David Song

INCLINE BENCH ROW

This is a strengthening exercise for the upper back muscles. This exercise uses a bench to stabilize the thoracic spine allowing for increased isolation of the scapular muscles. Place a bench on a 45 degree incline and lie down on it with your chest. Hold onto two dumbbells and row the weight by pulling it upwards towards the body. Focus on squeezing the shoulder blades downwards and back, and lead the movement with your elbows. Be sure to keep the chest on the bench to limit thoracic hyperextension.

Muscles Involved:

  • Rhomboids

  • Middle Trapezius

  • Latissimus Dorsi

  • Biceps Brachii

Related Conditions:

  • Rhomboid Strain

  • Upper Cross Syndrome

  • Forward Head Posture

  • Text Neck

  • Scapular Dyskinesia

Exercise Equipment:

Click to buy - Dumbbell

Click to buy - Dumbbell

Click to buy - Exercise Bench

Click to buy - Exercise Bench

 

Related Exercises

Featured
Bent-Over Row
Lats, Latissimus Dorsi, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Upper Back, Upper Back Strengthening
Bent-Over Row
Lats, Latissimus Dorsi, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Upper Back, Upper Back Strengthening
Lats, Latissimus Dorsi, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Upper Back, Upper Back Strengthening
Incline Bench Scapular Row
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Incline Bench Scapular Row
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Rhomboid, Levator Scapulae, Upper Trapezius, Middle Trapezius, Shoulder Strengthening, Upper Back, Upper Back Strengthening, Scapular Retraction, Scapular Retractors
Incline Bench Full Can Raise
Supraspinatus, Rotator Cuff, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Upper Back, Upper Trapezius, Posterior Deltoid, Middle Trapezius, Rhomboid
Incline Bench Full Can Raise
Supraspinatus, Rotator Cuff, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Upper Back, Upper Trapezius, Posterior Deltoid, Middle Trapezius, Rhomboid
Supraspinatus, Rotator Cuff, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Upper Back, Upper Trapezius, Posterior Deltoid, Middle Trapezius, Rhomboid
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Wall Angel
Posture, Infraspinatus, Teres Minor, Rotator Cuff, Posterior Deltoid, Middle Trapezius, Rhomboid, Upper Back, Upper Back Strengthening, Back Strengthening, Back, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction
Wall Angel
Posture, Infraspinatus, Teres Minor, Rotator Cuff, Posterior Deltoid, Middle Trapezius, Rhomboid, Upper Back, Upper Back Strengthening, Back Strengthening, Back, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction
Posture, Infraspinatus, Teres Minor, Rotator Cuff, Posterior Deltoid, Middle Trapezius, Rhomboid, Upper Back, Upper Back Strengthening, Back Strengthening, Back, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction
Bench Supported High Row
Upper Back Strengthening, Upper Back, Rhomboid, Upper Trapezius, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors
Bench Supported High Row
Upper Back Strengthening, Upper Back, Rhomboid, Upper Trapezius, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors
Upper Back Strengthening, Upper Back, Rhomboid, Upper Trapezius, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Band Assisted Thread the Needle
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Thoracic Spine, Thoracic Mobility, Thoracic Rotation, Thoracic rotators, Rhomboid, Trapezius, Posterior Deltoid, Upper back stretch, Upper Back
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Seated Deconstructed Face Pull
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Upper Trapezius
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Regressed Thoracic Extension
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Thoracic Mobility, Thoracic Spine, Thoracic Extension, Upper Back
Standing High Row
Rhomboid, Upper Back, Upper Trapezius, Posterior Deltoid, Back, Back Strengthening, Shoulder, Shoulder Strengthening, Scapular Retraction
Standing High Row
Rhomboid, Upper Back, Upper Trapezius, Posterior Deltoid, Back, Back Strengthening, Shoulder, Shoulder Strengthening, Scapular Retraction
Rhomboid, Upper Back, Upper Trapezius, Posterior Deltoid, Back, Back Strengthening, Shoulder, Shoulder Strengthening, Scapular Retraction
David Song
Previous

Incline Bench Reverse Fly
Next

Kettlebell Romanian Deadlift