Incline Bench Pull
How to do the Incline Bench Pull with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Lats, Shoulders
Barbell
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.
Log it, see it on your body.
Every Incline Bench Pull set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More mid back exercises
Incline Bench Pull: common questions
What muscles does the Incline Bench Pull work?
The Incline Bench Pull primarily works the Mid Back. It also recruits the Lats and Shoulders as supporting muscles.
Is the Incline Bench Pull suitable for beginners?
Yes. The Incline Bench Pull is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Incline Bench Pull?
To do the Incline Bench Pull you'll need a barbell.
Is the Incline Bench Pull a compound or isolation exercise?
The Incline Bench Pull is an isolation exercise, it targets the mid back through a single joint, which makes it useful for focused, targeted work.
How do I do the Incline Bench Pull with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Incline Bench Pull sets, free.
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