Incline Bench Pull

How to do the Incline Bench Pull

1. 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.
2. Let the arms hang to your sides fully extended as they point to the floor.
3. Turn the wrists until your hands have a pronated (palms down) grip.
4. Now flare the elbows out. This will be your starting position.
5. 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.
6. Slowly go back down to the starting position as you breathe in.
7. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	lats, shoulders
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Alternating Kettlebell Row Kettlebell Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell Middle Back Shrug Dumbbell One-Arm Dumbbell Row Dumbbell

Harder than the Incline Bench Pull

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Incline Bench Pull with

Opposing chest work — alternate sets without extra rest.

Barbell Bench Press - Medium Grip chest Barbell Incline Bench Press - Medium Grip chest Decline Barbell Bench Press chest Front Raise And Pullover chest

Common questions

What muscles does the Incline Bench Pull work?

The Incline Bench Pull primarily works the mid back, with the lats and shoulders as secondary movers. Alternating Kettlebell Row, Lying Cambered Barbell Row, and Bent Over Barbell Row train the same muscle, across 8 equipment types.

What equipment do you need for the Incline Bench Pull?

A Barbell. Without a barbell, Inverted Row, Alternating Kettlebell Row, and Bent Over Two-Dumbbell Row train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Incline Bench Pull suitable for beginners?

Yes, the Incline Bench Pull is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Incline Bench Pull go in a workout?

Late — the Incline Bench Pull is isolation work, so it follows your compounds. Supersetting it with Barbell Bench Press - Medium Grip and Barbell Incline Bench Press - Medium Grip cuts session time without extra rest.

Similar exercises

Alternating Kettlebell Row Kettlebell Lying Cambered Barbell Row Barbell Bent Over Barbell Row Barbell Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell