Incline Bench Pull

What it is

This exercise targets your middle back, building strength and definition. You perform it lying face down on an incline bench, pulling dumbbells upwards towards your chest. It also engages your latissimus dorsi and shoulders, contributing to a powerful upper body.

Technique tips

• Maintain a controlled movement throughout the entire range.
• Flare your elbows out wide to maximize back engagement.
• Focus on squeezing your shoulder blades together at the top.
• Breathe out as you pull the weights up, inhale as you lower.
• Ensure your upper arms reach level with your back at peak.
• Control the descent; do not let the weights drop quickly.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.