Incline Bench Pull

Middle Back

Incline Bench Pull

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A chest-supported barbell row done face down on an inclined bench, which builds the mid-back without loading the lower back.

Strength

Primary musclesMiddle Back

Secondary musclesLats Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench to an incline of about 30-45 degrees and lie on it face down with your chest on the pad.
2Let a barbell hang below you, gripping it overhand a bit outside shoulder width.
3Brace your feet against the floor behind the bench.

How to perform

1Drive your elbows up and back so the bar rises toward your lower ribs.
2Pinch your shoulder blades toward one another at the peak.
3Let the bar descend slowly until your arms hang straight.
4Keep your torso against the pad on every rep.