Incline Bench Pull
Primary
Back
Secondary
Biceps, Rear Deltoids, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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Use when lower back is fatigued. The Incline Bench Pull — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Rear deltoids.
Everything You Need to Know About the Incline Bench Pull
The Incline Bench Pull is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when lower back is fatigued. This timing makes the most of your workout and helps you get better results. Who is this for? All levels seeking supported rows. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Incline Bench Pull work?
Primary
Secondary
Stabilizers
Step-by-step: Incline Bench Pull
- 1
Set an incline bench at 30-45 degree angle.
- 2
Lie face down on the bench with dumbbells in hands.
- 3
Pull dumbbells up toward your hips squeezing back.
- 4
Lower with control and repeat for reps.
What are the best tips for the Incline Bench Pull?
Chest support removes lower back stress.
Focus on squeezing shoulder blades together.
Keep elbows at 45 degrees from body.
Use full range of motion on each rep.
Mistakes to watch for on the Incline Bench Pull
Bench angle too steep limiting range.
Cutting the range of motion short on the Incline Bench Pull means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Lifting head off the bench during pulls.
Craning your neck during the Incline Bench Pull compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Not achieving full scapular retraction.
Without proper shoulder positioning during the Incline Bench Pull, your Latissimus dorsi can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Swinging the weights with momentum.
Bouncing or using momentum during the Incline Bench Pull takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Who should do the Incline Bench Pull?
All levels seeking supported rows.
How to Program the Incline Bench Pull
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Incline Bench Pull?
Chest-Supported Row
Seal Row
Incline Prone Row
Other Variations
- Incline Barbell Row
- Incline Cable Row
- Seal Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Incline Bench Pull — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure bench at proper angle.
- Keep core engaged on bench.