Quick Answer
Incline Bench Pull is a beginner strength exercise that targets your middle back and upper back. It uses a barbell. Set incline bench ~30 degrees. Lie prone, chest supported.
Video Tutorial
How to Perform the Incline Bench Pull
- 1
Set incline bench ~30 degrees. Lie prone, chest supported.
- 2
Hold barbell/dumbbells below bench, overhand grip, arms extended.
- 3
Exhale, pull weight towards lower chest.
- 4
Keep elbows flared slightly or tucked depending on target area (flared for upper back).
- 5
Squeeze shoulder blades.
- 6
Pause.
- 7
Inhale, lower weight slowly.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Incline Bench Pull isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Incline Bench Pull work?
The Incline Bench Pull primarily works your middle back and upper back. Secondary muscles include the lats, shoulders, traps and biceps.
What equipment do I need for the Incline Bench Pull?
The Incline Bench Pull needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Incline Bench Pull suitable for beginners?
Yes. The Incline Bench Pull is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Incline Bench Pull should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Incline Bench Pull every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back and upper back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.