Incline Bench Pull

A rowing movement performed face-down on an incline bench to isolate the middle back and lats.

Instructions

1. Set an incline bench to approximately 30 degrees.
2. Lie face-down on the bench with your chest against the pad.
3. Grab a barbell or dumbbells with a pronated (palms down) grip, arms extended toward the floor.
4. Keep your elbows flared out to the sides.
5. Pull the weight up by bending your elbows, driving your upper arms up until they reach shoulder level.
6. Hold the top position momentarily, forming a “T” shape with your body.
7. Slowly lower the weight back to the starting position with full control.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your chest on the pad throughout the entire movement for stability.
• Focus on pulling with your back muscles, not your arms.
• Avoid jerking or using momentum at the bottom of the movement.
• Keep a slight bend in your elbows at full extension to protect your joints.
• Maintain continuous tension by avoiding complete lockout at the bottom.
• Breathe in as you lower and exhale as you pull upward.