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Exercise guide
Dumbbell Bench Pull
A prone rowing movement on a bench for strict upper back work.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face down on an incline bench holding dumbbells.
- Let your arms hang straight down.
- Pull the dumbbells up toward your chest, squeezing your shoulder blades.
- Lower with control.
- Repeat.
Technique cues and common mistakes
- Keep your chest glued to the bench throughout the pull.
- Drive your elbows up and back rather than curling the weight.
- Let your shoulder blades protract fully at the bottom for full range.