Barbell bench pull

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🔧 Barbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie face down on a bench, gripping a barbell or dumbbells with an overhand grip slightly wider than your shoulders. Press the weights upward toward your chest, squeezing your shoulder blades together. Slowly lower the weight back down while keeping your core engaged and your spine neutral.

Muscles Worked

Upper trapeziusMiddle trapeziusRhomboidsLatissimus dorsi

Secondary: Biceps, Erector spinae, Lower Trapezius, Rear delt

Tips

Engage your core throughout the movement to support your lower back. Avoid lifting your head or arching your back; focus on spinal alignment. Actively draw your shoulder blades together as you lift the weight. Control the descent to ensure safety and maximize muscle engagement. Start with a lighter weight to ensure you can maintain good form.

Similar exercises

Barbell rack pull Back · 🔧 Barbell 4/10 Barbell hang high pull Back, Hamstrings, Shoulders, Quads · 🔧 Barbell 5/10 Barbell snatch pull Full body · 🔧 Barbell 5/10 Barbell incline bench row Back, Shoulders · 🔧 Barbell, Incline Bench 3/10 Barbell deadlift to high pull Back, Quads, Hamstrings, Shoulders · 🔧 Barbell 5/10 Dumbbell high pull Quads, Shoulders, Back · 🔧 Dumbbells 4/10 Dumbbell incline bench y raise Back · 🔧 Dumbbells, Incline Bench 2/10 Dumbbell incline bench IYT Back · 🔧 Dumbbells, Incline Bench 2/10

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