Bench Pull

A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.

How to do it

1. Lie face down on an elevated bench with arms hanging straight down.
2. Grip a barbell or dumbbells below you.
3. Row the weight up to the underside of the bench.
4. Squeeze your shoulder blades at the top.
5. Lower under control and repeat.

Tips

• 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.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid, Traps