Monday, July 18, 2011

How To Do Inclined Bench Barbell Rows



There are many ways to use rowing exercises to strengthen your back and core muscles. Today I'm going to show you how to do the inclined barbell row exercise. This exercise has many benefits including:

  • strengthens your back
  • strengthens your shoulders
  • strengthens your chest

How To Do Inclined Bench Barbell Rows

You'll need access to an inclined bench and barbells or an inclined barbell row station (otherwise referred to as an inclined lever row machine) to perform this exercise. This article will focus on using an incline row lever machine). Start out with a warm up set. Place a 45 pound plate on the machine. The bench must be positioned between 30 - 45 degrees for proper execution of the exercise. Lie down on the bench with your feet at its lower end. Grasp the bar (or handle grips) using an overhand grip and slowly pull it toward your chest, squeezing your shoulder blades together at the top of the movement. Now lower the handle grips to the starting position. That's one repetition. Perform nine more reps, this gives you a feel for the exercise and primes you for heavier lifting. Now add more weight. Strength trainers should aim for 4 - 6 reps per set, for a total of five sets.

Each week increase the weight amount in twenty-five to forty-five pound increments. If you just want to tone up, then use light weights and perform 12 - 15 reps for a total of five sets without increasing the weight amount each week.

The inclined barbell row is a fairly easy exercise for beginners and people who don't have a lot of lower back strength primarily because the bench is going to support your weight. As you become stronger, you'll be less prone to lower back problems. You'll also have added strength in your upper arms and shoulders which will have carryover advantages to your bench press.

Nickelback has a great song about living each day as if it was your last. The main point of the song is getting involved in life instead of sitting on the sidelines. If you don't like the way your body looks, if you're thin and want to put on muscle or overweight and want to get into shape, then do something about it. Make exercise a regular part of your life, you'll feel better for it. You'll become stronger, more confident and self-aware. Get started now. You'll be glad you did.

"Great Chest and Whole Body Workouts: How To Do Inclined Barbell Rows" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.