Incline Bench Pull

Incline Bench Pull Instructions

• Set an incline bench to about 30-40 degrees.
• Place the barbell on the floor in front of the bench.
• Lay with your stomach and chin pressing against the bench. Situate your legs on each side with your feet touching the floor.
• Reach down and grab the barbell with a slightly wider-than-shoulder-width grip.
• Hands are pronated.
• Your arms are extended fully yet your elbows are not locked.
• Your shoulder blades/scapulas are active and pinned back.
• With your neck neutral, chin pinched down against the bench, activate your scapulas to raise the barbell up slowly towards your chest.
• Imagine you are pinching a quarter between your shoulder blades.
• Do not actively pull with your arms, they remain passive.
• Have the feeling you are a scarecrow at the top of the exercise.
• Pause briefly at the top then lower the bar in a controlled manner.
• Keep the bar path vertical. Do not let it sway from your center of gravity.

*Tips*

• Don't use momentum to move the weight. This will negate the exercise. 
• Your body stays against the bench. Ignore the feeling to 'rock' your torso back to move the bar.
• Don't let your upper traps elevate/shrug as you perform the exercise.