Men's Health September 24, 2025 0 Comments

Unlock Serious Back Gains: Why the EZ Bar Incline Row Is the Game-Changer Your Workout’s Missing

Ever notice how we all chase those heavy lifts during back day, thinking more weight automatically means more gains? Sure, piling on the plates can tax your muscles and pack on size, but what about your spine begging for mercy? I’ve been there—the sting of a tweak or the dreaded injury just from loading up a barbell without the right setup is no joke. That’s why the EZ-bar incline row has been a game changer for me and a go-to in my regimen. This isn’t just any back exercise; it’s a clever twist that lets you hoist serious weight while giving your lower back a well-deserved break. Picture your chest supported on an incline bench, pulling with power but not pain—and a pause between reps that keeps form tight and injury risks low. If you’re looking to lift heavy, stay safe, and actually enjoy your back workouts without that nagging fear, it’s time to give the EZ-bar incline row a serious look. LEARN MORE

When it comes to back training, you’ll find that it’s helpful to work with heavy weights. That approach works great when you’re trying to pack on size, but you’re not always putting yourself in the best position to avoid tweaks and, in the worst case scenario, injuries, when you load up the barbell. Thankfully, this exercise is so safe and “EZ,” it may become a regular fixture in your workout rotation.

It’s called the EZ-bar incline row, a favorite variation of the popular back exercise that Men’s Health fitness director Ebenezer Samuel, C.S.C.S. uses in his training. When you add it to your workouts, you’ll be able to slap on heavier slabs of weight while protecting your back from unnecessary strain and potential injury.

What sets this variation apart from traditional rows is the position from which you’ll be working and the way you’ll perform each rep. By using the incline bench to support your chest, your taking the strain off your lower back that you’d experience if you were performing rows from a more standard bent-over position. A dead-stop also allows you to take a pause to reset before each rep, preventing any potential form slip-ups or grip failures after the accumulated strain at the end of a long set.

How to Do the EZ Bar Incline Row

●Sit on an incline bench facing forward, so you can rest your chest against the pad.

●Use a supinated (or underhand) grip to grabbing the EZ bar. Engage your glutes and abs, then squeeze your shoulder blades to create tension.

●Pull the weight up to the bench. Think about driving the EZ bar straight through the bench as quickly and explosively as possible.

●Return the bar to the ground without allowing it to slam on the floor.

●Pause between each rep to reset your position.

Not many back exercises give you the benefit of lifting heavy while at the same time being safe for your back, so take advantage of this exercise. Go as heavy as possible, starting out with 3 to 4 sets of 6 to 8 reps.