Incline Bench Pull

Starting position:

Load a barbell with the appropriate weight matching your condition and type of training. Lie face down on an incline bench (about 45 degrees). Push your toes to the floor. Grab the barbell with an overhand shoulder-width grip (thumbs next to each other) and let the arms hang to your sides fully extended as they point to the floor. Keep your head above the bench unsupported.

Exercise:

Flex your elbows and contract your back muscles (latissimus dorsi) to pull the bar up to your chest all the way to touch the bench. The elbows will come out to the side. Continue pulling up until your elbows and your shoulders are at the same level. Breathe out as you go up and breathe in as your go back to the starting position. Repeat as required by your type of training.

Note:

Make sure to keep your torso straight throughout. Eliminate using your upper trapezius muscles, especially when overcoming the resistance as you go up. Avoid uncontrolled muscle relaxation motion as you are coming down. Breathe in as you go back to the starting position.

Recommendation:

Start with lighter weight to master the technique well.

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Incline bench pull is a perfect alternative to bent over barbell row and similar exercises that can easily cause lower-back injury. However, the bench should not be very high – an elevation of more than 45 degrees will start hurting the shoulders instead.

As in barbell rows, squeeze the shoulder blades together at the end of the pulling motion. You can also use dumbbells – this will be less strenuous on the wrist joints (as you would use neutral grip instead of overhand grip).