Incline Bench Pull

a.k.a. Chest Supported Row

Differentiation: Mechanics

This variation of a Bent Over Row is unique. Here is how: you lie facedown on a bench and pull the bar from an incline angle. This angle engages your lower lats | and contributes to their overall strength. [You also use an Olympic bar for this exercise. Using an Olympic bar works both deltoid muscles simultaneously.]

Starting Position

To get into starting position, do this...

1) Locate a movable incline bench.

2) Set the adjustable bench to a 45-degree angle.

3) Obtain a fixed-weight barbell.

4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.

7) Straddle the seat with your legs.

8) ...with the balls of your feet on the floor.

9) Grasp the bar, hands a few inches wider than shoulder-width apart - with your palms facing behind you.

10) Allow your arms to hang straight down.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the bar toward your chest,

3) ...extending your elbows outward

4) When your upper arms are level with your back, hold this position for a count of one second.

5) This is the ending position.

6) Inhale as you lower the bar toward the floor

7) ...until your arms are straight.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your forearms perpendicular to the floor.

Your elbows should flare outward as you pull.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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