Incline Bench Pull

Back · Barbell

How to do it

Lie **face down** on a bench set to about 30 degrees, a dumbbell in each hand hanging towards the floor with palms down. The bench holds your chest, and that is the whole point: you cannot heave with your hips or swing, so the weight comes up by back strength or not at all. Row with the elbows flared out until your shoulder blades squeeze, hold a second and lower to a full stretch. You feel the mid back and rear delts. The classic mistake is peeling your chest off the bench on the last reps.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders

See all 907 exercises