Dumbbell Bench Pull

A prone rowing movement on a bench for strict upper back work.

How to do it

1. Lie face down on an incline bench holding dumbbells.
2. Let your arms hang straight down.
3. Pull the dumbbells up toward your chest, squeezing your shoulder blades.
4. Lower with control.
5. Repeat.

Tips

• 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.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid