Incline Bench Pull

What is Incline Bench Pull? The incline bench pull is a strength training exercise that targets the upper back muscles, particularly the rhomboids and rear deltoids. This exercise is performed on an incline bench with a barbell or dumbbells, focusing on pulling the weight towards your upper chest while keeping your back flat against the bench.

Incline Bench Pull Tutorial

1. Adjust an incline bench to a 45-degree angle and lie face down on it.
2. Grab the barbell or dumbbells with an overhand grip, slightly wider than shoulder-width apart.
3. Keep your feet flat on the ground and your chest pressed against the bench.
4. Pull the weight towards your upper chest, squeezing your shoulder blades together at the top.
5. Lower the weight back down with control, maintaining a slight bend in your elbows throughout the movement.

Common Mistakes

• Arching the back: Keep your back flat against the bench to avoid strain on the lower back.

• Using momentum: Avoid swinging the weight up and focus on controlled movements. - Shrugging the shoulders: Keep your shoulders relaxed and focus on engaging the upper back muscles.

• Holding your breath: Remember to breathe throughout the exercise to maintain proper oxygen flow.

Tips for Better Results

• Start with a light weight to master the form before increasing the load.

• Focus on the mind-muscle connection, feeling the contraction in your upper back muscles. - Keep a slow and controlled tempo to maximize muscle engagement.

• Incorporate incline bench pulls into your back workout routine for variety and balanced muscle development.

Muscles Worked

• Primary muscles: Rhomboids, rear deltoids - Secondary muscles: Trapezius, biceps, forearms