Barbell Incline Rear-Delt Row

1. Set up an incline bench at an angle of approximately 30 to 45 degrees.

2. Choose an appropriate weight for the barbell and place it on the ground in front of the bench.

3. Lie prone (face down) on the incline bench with your chest and stomach pressed against it.

4. Extend your legs behind you and make sure you're stable. If the bench has foot pads, use them to anchor your feet. Otherwise, keep them on the ground.

5. Grasp the barbell with an overhand grip (palms facing down) slightly wider than shoulder-width apart.

6. Retract your shoulder blades, bringing them together.

7. Lift the weight off the ground by pulling the bar towards your upper abdomen. Focus on moving the weight with your rear delts and back muscles, not your arms.

8. Squeeze your shoulder blades together at the top of the movement for a moment.

9. Slowly lower the weight back to the starting position in a controlled manner.

10. Aim to perform 3-4 sets of 8-12 repetitions each. Make sure to select a weight that allows you to complete the exercise with proper form while feeling challenged by the last repetitions.

11. Rest for 60 to 90 seconds between sets or as needed.

Ensure you maintain proper form to avoid injury and to effectively target the rear deltoids and associated muscles. If you're new to this exercise or lifting heavy weights, consider having a spotter or fitness professional assist you.

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