Incline Bench Pull

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Traps (look at the image)

Accessory muscles

Shoulders, Lats

How to perform exercise

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.

What muscles work?

If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles: Shoulders, Lats

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Incline Bench Pull» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Incline Bench Pull» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.