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Incline Bench Pull

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Middle Back, with support from Lats, Shoulders. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Middle Back Secondary muscles: Lats, Shoulders

How to perform Incline Bench Pull

  1. Step 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. Step 2. Let the arms hang to your sides fully extended as they point to the floor.
  3. Step 3. Turn the wrists until your hands have a pronated (palms down) grip.
  4. Step 4. Now flare the elbows out. This will be your starting position.
  5. Step 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. Step 6. Slowly go back down to the starting position as you breathe in.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the incline bench pull target?

The movement primarily isolates the latissimus dorsi, rhomboids, and middle trapezius. By supporting the chest, it minimizes lower back involvement and prevents momentum.

What is the most effective way to set the bench angle?

Set the incline between 30 and 45 degrees to allow for a full range of motion without the barbell hitting the floor. This angle optimizes the line of pull for the upper back muscles.

What are the most common form mistakes to avoid?

Avoid lifting the chest off the pad or using momentum to jerk the weight upward. Ensure the neck remains neutral and the shoulder blades retract fully at the top of the rep.

How can a beginner modify this exercise if the barbell feels unstable?

Beginners can substitute the barbell with dumbbells to allow for a more natural wrist position and independent arm movement. This helps in identifying and correcting bilateral strength imbalances.

How should I program the incline bench pull for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions with a controlled eccentric phase. This exercise is best utilized as a secondary movement after heavy compound lifts like deadlifts or rows.

Sample sets & reps for Incline Bench Pull

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Two-Dumbbell Row — dumbbell
  • Bent Over Two-Dumbbell Row With Palms In — dumbbell
  • Bodyweight Mid Row — other

See all Middle Back exercises →

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