Incline Bench Pull
The Incline Bench Pull is an exercise designed to target your upper back muscles. It involves lying face down on an incline bench set at a 30 degree angle, with a dumbbell in each hand and your arms fully extended pointing towards the floor. You then turn your wrists so you have a pronated (palms down) grip and flare your elbows out. As you breathe out, you perform a reverse bench press, bending your elbows and bringing your upper arms up until they are level with your back. After holding the contraction at the top for a second, slowly lower your arms back to the starting position. This exercise can be modified by using a neutral grip or a barbell instead of dumbbells.
Type:
Strength
Muscles Used:
Middle Back
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The Incline Bench Pull targets the upper back muscles, helping to improve strength and posture.
- It helps to increase shoulder stability which can help to reduce the risk of injury.
- The exercise can be easily modified by using a neutral grip, a barbell, or different weight amounts.
- The exercise helps to improve balance and coordination.
- It can help to improve the range of motion of the shoulder joint.
- The exercise helps to develop muscular endurance and strength.
Step by Step Instructions For Incline Bench Pull
- Begin by grabbing a dumbbell in each hand.
- Lie face down on an incline bench that is set to an incline of approximately 30 degrees.
- Let your arms hang fully extended at your sides, pointing towards the floor.
- Rotate your wrists until your hands have a palms-down grip.
- Flare out your elbows, positioning them out to the side. This will be your starting position.
- Exhale as you pull the dumbbells up, simulating a reverse bench press. Bend at the elbows and bring your upper arms up, allowing your forearms to hang. Continue this motion until your upper arms are level with your back.
- Hold the contraction at the top for a second, making sure your upper arms and torso form the shape of a “T”.
- Inhale as you slowly lower the dumbbells back down to the starting position.
- Repeat this movement for the recommended number of repetitions.
Variations:
- You can perform the same movement with a neutral grip, where your palms are facing each other.
- You can also use a barbell instead of dumbbells.
Warm Up Tips
- Start by grabbing a dumbbell in each hand.
- Lie face down on an incline bench set to a 30 degree angle.
- Let your arms hang to your sides fully extended, pointing towards the floor.
- Turn your wrists so your hands have a pronated (palms down) grip.
- Flare your elbows out, this will be your starting position.
- As you exhale, pull the dumbbells up in a reverse bench press motion.
- Bend your elbows and bring your upper arms up until they are level with your back.
- Hold the contraction at the top for a second.
- Slowly lower your arms back to the starting position as you inhale.
- Repeat for the recommended number of repetitions.
Variations:
- You can perform this exercise with a neutral grip (palms facing each other).
- You can also use a barbell instead of dumbbells.
Incline Bench Pull Safety Tips
- Ensure that the incline bench is set to an angle of approximately 30 degrees.
- Use a dumbbell in each hand and hold them with a pronated (palms down) grip.
- Keep your arms fully extended and pointed towards the floor.
- Flare your elbows out to the sides to establish the starting position.
- While exhaling, pull the dumbbells up by bending your elbows and bringing your upper arms up until they are level with your back.
- Hold the contraction at the top for a second before slowly lowering your arms back to the starting position.
- Remember to breathe in while lowering the dumbbells.
- Repeat the exercise for the recommended number of repetitions.
- If desired, you can try variations such as using a neutral grip or a barbell instead of dumbbells.
Incorporating Into Other Workouts
To incorporate the Incline Bench Pull into your workouts, follow these steps:
1. Set up an incline bench at a 30-degree angle.
2. Grab a dumbbell in each hand and lie face down on the bench.
3. Let your arms hang down to your sides, fully extended, with a pronated grip (palms down).
4. Flare your elbows out to the sides, creating a "T" shape with your upper arms and torso.
5. Start the movement by breathing out and pulling the dumbbells up towards your body, as if you are doing a reverse bench press. Bend your elbows and bring your upper arms up until they are level with your back.
6. Hold the contraction at the top for a second, focusing on squeezing your upper back muscles.
7. Slowly lower the dumbbells back down to the starting position as you breathe in.
8. Repeat for the recommended number of repetitions.
Variations:
- To add variety, you can perform the same movement with a neutral grip (palms facing each other) instead of a pronated grip.
- Another option is to use a barbell instead of dumbbells for this exercise.
Incorporating the Incline Bench Pull into your workouts will help target your upper back muscles, specifically the rhomboids, trapezius, and rear deltoids. It is a great exercise for improving posture, strengthening the upper back, and enhancing overall upper body stability. Aim to