Incline row

Pull your chest to a chest-height bar with your body at a steep angle and heels on the floor — an easier row that builds the upper back, lats and biceps.

How to do it

1. 01Face a sturdy bar at chest height (or a pair of rings) and grip it overhand, slightly wider than your shoulders.
2. 02Walk your feet forward and lean back until your arms are straight and your body is at a steep angle, heels on the floor.
3. 03Brace your abs and glutes so your body is one straight line from head to heels, like a plank.
4. 04Squeeze your shoulder blades back and pull your chest toward the bar, elbows angled back about 45° from your torso.
5. 05Lower slowly to straight arms; step your feet back to stand more upright and make it easier, or forward to make it harder.

Common mistakes

• Hips sagging or bending — brace your abs and glutes to stay straight like a plank.
• Shrugging and reaching with the chin — squeeze your shoulder blades back first and lead with your chest.
• Partial reps — pull until your chest nearly touches the bar and lower to straight arms.

In the Row progression

1. 1Band row
2. 2Incline row
3. 3Australian row
4. 4Archer row

Standard to move on: 3 sets × 12, two sessions in a row.