Chest-Supported Row (Barbell)
Also called BB Incline Row, Incline Row (Barbell), Barbell Incline Row
How to do it
Set the bench to 30–45° — chest stays on the pad, which is what removes the body english. Lie chest-down with a barbell hanging beneath you, arms extended. Row the bar up to your ribs by driving the elbows back and squeezing your shoulder blades, then lower under control.
Setup
Set a bench to about 30-45 degrees with enough clearance for the bar and lie chest-down with feet planted. Hold the bar evenly below the shoulders, wrists straight, arms long, and chest fixed to the pad.
Where you should feel it
Through the lats and biceps as the bar approaches the ribs, with the rhomboids and rear delts drawing the shoulder blades back. The chest support should remove torso swing.
When to use it
Use for progressively loaded bilateral rowing when you want free-weight strength without lower-back fatigue or body English. Controlled sets of 6-12 reps fit well.