Back
The main muscle group listed for this exercise.
Exercise guide
Incline Bench Pull
Incline Bench Pull is a beginner-friendly back exercise performed with a barbell. It also involves the shoulders.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Incline Bench Pull also involves shoulders.
Strength
Movement pattern: general. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Incline Bench Pull
- 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.
- Let the arms hang to your sides fully extended as they point to the floor.
- Turn the wrists until your hands have a pronated (palms down) grip.
- Now flare the elbows out. This will be your starting position.
- 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.
- Slowly go back down to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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Barbell Shrug Behind The Back is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseClean Shrug
Clean Shrug is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseDumbbell Shrug
Dumbbell Shrug is a beginner-friendly back exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Incline Bench Pull.
What muscles does Incline Bench Pull work?
Incline Bench Pull primarily trains the back and also involves the shoulders.
Is Incline Bench Pull beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Incline Bench Pull?
This variation uses a barbell.
Track this exercise for free in Logbook.
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