- 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.
Variations: You can perform this same movement but with a neutral grip (palms facing each other). You can also use a barbell.
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Review: Incline Bench Pull
Jun 14, 2012 10:00 PM: I love this one. I do it with an EZ Bar, though; usually on the outside grip, sometimes the closer grip. When I use the closer grip of the EZ Bar, I usually do a reverse grip, just to mix it up and hit a different part of my back. It is a great alternative to Bent Over BB Rows, and even better in combination...+See More
of people found this review helpful
Review: Incline Bench Pull
Apr 22, 2012 4:46 AM: Don't care for this one at all.
of people found this review helpful
Review: Incline Bench Pull
Dec 9, 2011 3:12 PM: I love this exercise, it's a good alternative to doing bentover barbell rows. I do it on a rack, and also with a reverse grip.
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Tip: Incline Bench Pull
Feb 2, 2011 7:29 AM: good
of people found this review helpful
Review: Incline Bench Pull
Jan 21, 2010 12:04 AM: great
of people found this tip helpful
Tip: Incline Bench Pull
Jan 6, 2010 7:33 PM: A bit hard to do by yourself, so either have the bar near a rack or have someone hand you the bar. Other than that, I love this exercise.
of people found this tip helpful
Tip: Incline Bench Pull
Nov 3, 2009 12:43 PM: Very good!