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Strength / Barbell
Bench Pull
A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.
Equipment
Barbell
Experience
intermediate
Movement
compound
Instructions
- 01
Lie face down on an elevated bench with arms hanging straight down.
- 02
Grip a barbell or dumbbells below you.
- 03
Row the weight up to the underside of the bench.
- 04
Squeeze your shoulder blades at the top.
- 05
Lower under control and repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
