Primary
Back
Secondary
Biceps, Rear Deltoids, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Incline Bench Pull could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Incline bench pulls support your chest on an inclined bench while you row dumbbells from a hanging position. The support eliminates lower back involvement and all momentum—your back muscles do 100% of the work. Essentially the same as incline prone rows.
When to use it
Use when lower back is fatigued.
Who it's for
All levels seeking supported rows.
Set the bench to 30-45 degrees and stay glued to it. Let your arms hang fully at the bottom for a complete stretch. Row to your hip pockets, squeezing your shoulder blades together at the top.
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Set an incline bench at 30-45 degree angle.
Lie face down on the bench with dumbbells in hands.
Pull dumbbells up toward your hips squeezing back.
Lower with control and repeat for reps.
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.
Use incline bench pulls when your lower back is fatigued or when you want strict isolation. They fit well after compound movements when you want to finish your back without taxing your erectors.
Bench angle too steep limiting range.
Cutting the range of motion short on the Incline Bench Pull can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Lifting head off the bench during pulls.
Craning your neck during the Incline Bench Pull changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Not achieving full scapular retraction.
Changing your shoulder position during the Incline Bench Pull can redirect the movement away from your Latissimus dorsi. Use the shoulder-blade position described in the setup and keep the motion controlled.
Swinging the weights with momentum.
Bouncing or using momentum during the Incline Bench Pull makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
All levels seeking supported rows.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Incline Bench Pull could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Incline Bench Pull
The Incline Bench Pull primarily targets the Latissimus dorsi, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Incline Bench Pull include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Incline Bench Pull as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Incline Bench Pull. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Incline Bench Pull is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Incline Bench Pull include: Chest-Supported Row, Seal Row, Incline Prone Row. These exercises target similar muscle groups as the Incline Bench Pull and can be used as substitutes based on your equipment availability, gym setup, or training preferences.