1. Set an incline bench at a 30-45 degree angle.
2. Grab a barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Place your chest against the pad of the incline bench and allow your arms to hang straight down holding the barbell.
4. Keep your knees slightly bent and your feet firmly planted on the ground for stability.
5. Retract your shoulder blades to engage your back muscles.
6. Pull the barbell towards your waist, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
7. Pause at the top of the row and then slowly lower the bar back to the starting position, fully extending your arms.
8. Repeat for the desired number of repetitions and sets.
Remember to maintain a neutral spine throughout the movement to protect your lower back, and avoid any jerking or swinging motions with the barbell. Adjust the weight accordingly to maintain proper form throughout your sets.
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