Incline Bench Pull

Technique

How to perform Incline Bench Pull

1. Set an incline bench to about 30 degrees and lie chest-down with your feet braced on the floor.
2. Hold a dumbbell in each hand and let your arms hang beneath your shoulders with an overhand grip.
3. Pull the weights upward by bending your elbows and moving your upper arms out to the sides.
4. Bring your upper arms roughly level with your back so they form a T with your torso, keeping the forearms hanging below your elbows.
5. Allow your shoulder blades to draw together without lifting your chest from the bench.
6. Lower the weights under control until your arms hang beneath you again.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.