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Incline Bench Pull

A beginner strength exercise for the upper back, done with a barbell.

Incline Bench Pull: starting positionIncline Bench Pull: finishing position
Main muscles
Upper back
Also works
Lats and Shoulders
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Bench Pull

Questions

What muscles does the Incline Bench Pull work?

Mainly the upper back, with the lats and shoulders helping.

Is the Incline Bench Pull good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Incline Bench Pull?

Good alternatives that train the upper back: Barbell Shrug, Barbell Shrug Behind The Back, Lying Cambered Barbell Row or Bent Over Barbell Row.

How many sets and reps of the Incline Bench Pull should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).