Incline Bench 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.
How to program the Incline Bench Pull
Sets and reps
As an isolation movement, the Incline Bench Pull is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Incline Bench Pull is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Incline Bench Pull work?
The Incline Bench Pull primarily targets the Middle Back. It also recruits the Lats, Shoulders as supporting muscles.
What equipment do I need for the Incline Bench Pull?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Incline Bench Pull should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
