Incline Bench Pull mainly targets the middle back or rhomboids. Lats and shoulders are also trained during this exercise but the primary emphasis is on back.
Instructions on how to do Incline Bench Pull
- Adjust the angle of Incline bench to 30 degrees and lie down on your stomach with your arms fully released.
- Hold dumbbells in both the palms either facing floor or facing each other. You have to then lift your arms by bending elbows and your upper arms should come at height of your back and your front arms should be hanging. In this position your torso and your arms must make âTâ shape. Breathe out while you perform this step and breathe in while you go back to starting position.
- Repeat these up and down movements till failure.
- For variations, you can use barbell in place of dumbbells but your palms must be facing floor or downwards.
It can be be a challenge to get into the starting position for this exercise by yourself. So a spotter is recommended who can give you the weights.
Video Demos on how to execute Incline Bench Pull
Other Posts in Middle Back Category
- Bent Over Two Dumbbell Row
- Bent Over Two Arm Long Bar Row
- Lying T-Bar Row
- One-Arm Dumbbell Row
- Reverse Grip Bent Over Rows
- Seated Cable Rows
- Smith Machine Bent over Row
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