LiftSetsLiftSets / Exercises / Incline Bench Pull
Incline Bench Pull
Works the middle back. Helped by the lats and shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
middle backlatsshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Chest stays on the pad.
- Pull the elbows up and back, squeeze the shoulder blades.
- Lower to straight arms.
How to do it
- Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
- Let the arms hang to your sides fully extended as they point to the floor.
- Turn the wrists until your hands have a pronated (palms down) grip.
- Now flare the elbows out. This will be your starting position.
- As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
- Slowly go back down to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Other exercises for the middle back
- Alternating Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row with Palms In
- Dumbbell Incline Row
- Gorilla Row
Track it in LiftSets
Log Incline Bench Pull with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store