Back
The main area this variation is designed to train.
Exercise guide
Incline Bench Pull
Learn how to do the Incline Bench Pull exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Shoulders.
Strength
Movement pattern: general. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Incline Bench Pull
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the back region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
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.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
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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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Clean Shrug is a beginner olympic weightlifting that mainly trains your back using barbell.
View exerciseBarbell Shrug
Barbell Shrug is a beginner strength that mainly trains your back using barbell.
View exerciseBarbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner strength that mainly trains your back using barbell.
View exerciseFAQ
Common questions about Incline Bench Pull.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Incline Bench Pull work?
Incline Bench Pull mainly works the back. It can also involve shoulders depending on your setup and range of motion.
Is Incline Bench Pull beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Incline Bench Pull?
You will usually need Barbell for this variation.
How should I progress Incline Bench Pull?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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