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Exercise guide
Bench Pull
A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face down on an elevated bench with arms hanging straight down.
- Grip a barbell or dumbbells below you.
- Row the weight up to the underside of the bench.
- Squeeze your shoulder blades at the top.
- Lower under control and repeat.
Technique cues and common mistakes
- Keep your chest glued to the bench to prevent cheating.
- Reach a full stretch at the bottom before each pull.
- Drive your elbows up and back rather than curling the weight.