To use a bench pull, you lie face down on a bench and pull a weight (like a barbell or dumbbells) upwards towards the bench, engaging your back muscles.
What is a Bench Pull?
The bench pull is a strength training exercise primarily targeting the muscles of the upper back, including the lats, rhomboids, and traps, as well as the rear deltoids. It's performed by lying prone (face down) on a bench, allowing your arms to hang towards the floor, and then pulling a weight up towards the bench.
How to Perform the Bench Pull
Using a bench pull effectively involves proper setup and execution. Here's a step-by-step guide:
Setup
- Choose Your Weight: Select an appropriate weight that allows you to maintain good form throughout the exercise.
- Position the Bench: Set up a flat bench.
- Lie Prone: Lie face down on the bench with your chest just off the end or positioned to allow full range of motion for your arms. Your feet should be planted firmly on the floor for stability.
- Grip the Weight: Reach down and grasp the barbell with an overhand grip slightly wider than shoulder-width, or pick up a dumbbell in each hand. Start with your arms fully extended towards the floor.
The Pull
- Initiate the movement by pulling the weight upwards towards the bench.
- Focus on squeezing your back muscles.
- Keep your elbows relatively close to your body as you pull.
- Pull the weight until it touches the underside of the bench or comes as high as your mobility allows while maintaining control.
- At the top of the movement, briefly squeeze your shoulder blades together at the top of the rib, as described in the reference. This maximizes contraction in the upper back muscles.
The Lower
- Controlled Lowering: Slowly lower the weight back down to the starting position with your arms fully extended.
- Maintain Tension: Avoid letting the weight drop quickly. Control the eccentric (lowering) phase to maximize muscle engagement.
Key Points for Effective Bench Pulls
- Core Engagement: Keep your core tight to stabilize your body on the bench.
- Head Position: Keep your neck in a neutral position, avoiding craning it up or letting it hang excessively.
- Full Range of Motion: Aim for a full range of motion, extending your arms fully at the bottom and pulling up as high as possible at the top, including the important shoulder blade squeeze.
- Breathing: Exhale as you pull the weight up, and inhale as you lower it down.
Variations
- Barbell Bench Pull: Using a barbell allows you to lift heavier weight and provides stability.
- Dumbbell Bench Pull: Using dumbbells allows for a greater range of motion and can help address muscle imbalances as each arm works independently.
Here's a quick summary of the exercise:
| Aspect | Description | Primary Muscles Targeted |
|---|---|---|
| Starting Position | Lie face down on a bench, arms extended, holding weight below. | N/A |
| Action | Pull weight towards bench, squeezing shoulder blades at the top. | Lats, Rhomboids, Traps, Rear Delts |
| Ending Position | Return weight to starting position with control. | N/A |
| Key Cue | Briefly squeeze shoulder blades together at the top of the rib. | Upper Back |
Using the bench pull correctly can be a highly effective way to strengthen your upper back, contributing to better posture and overall pulling strength.
