Bench Pull

Muscles worked by the Bench Pull

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior DeltoidTrapsTrapezius

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Bench Pull

1. Lie face down on an elevated bench with arms hanging straight down.
2. Grip a barbell or dumbbells below you.
3. Row the weight up to the underside of the bench.
4. Squeeze your shoulder blades at the top.
5. Lower under control and repeat.

Form tips

• Keep your chest glued to the bench to prevent cheating.
• Reach a full stretch at the bottom before each pull.
• Drive your elbows up and back rather than curling the weight.

At a glance

Bench Pull in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bent-Over Barbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Double Kettlebell Row
• Dumbbell Bench Pull
• Inverted Row
• Single-Arm Dumbbell Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-pull",
  "name_en": "Bench Pull",
  "name_de": "Bench-Pull",
  "name_es": "Remo en Banco",
  "description_en": "A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.",
  "description_de": "Eine Ruderübung in Bauchlage auf einer erhöhten Bank, bei der das Gewicht zur Bankunterseite gezogen wird.",
  "description_es": "Un remo tumbado boca abajo sobre un banco elevado que centra el trabajo en la espalda al apoyar el torso.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face down on an elevated bench with arms hanging straight down.",
    "Grip a barbell or dumbbells below you.",
    "Row the weight up to the underside of the bench.",
    "Squeeze your shoulder blades at the top.",
    "Lower under control and repeat."
  ],
  "instructions_de": [
    "Lege dich mit dem Gesicht nach unten auf eine erhöhte Bank, Arme hängend gerade nach unten.",
    "Greife eine Langhantel oder Kurzhanteln unter dir.",
    "Rudere das Gewicht zur Unterseite der Bank.",
    "Spanne die Schulterblätter oben zusammen.",
    "Senke kontrolliert und wiederhole."
  ],
  "instructions_es": [
    "Acuéstate boca abajo en un banco elevado con los brazos colgando rectos hacia abajo.",
    "Agarra una barra o mancuernas debajo de ti.",
    "Rema el peso hasta la parte inferior del banco.",
    "Aprieta los omóplatos en la parte superior.",
    "Baja de forma controlada y repite."
  ],
  "tips_en": [
    "Keep your chest glued to the bench to prevent cheating.",
    "Reach a full stretch at the bottom before each pull.",
    "Drive your elbows up and back rather than curling the weight."
  ],
  "tips_de": [
    "Halte die Brust durchgehend auf der Bank, statt den Oberkörper anzuheben.",
    "Zieh die Ellbogen eng am Körper nach oben.",
    "Lass das Gewicht unten nicht pendeln, sondern halte es ruhig."
  ],
  "tips_es": [
    "Mantén el pecho pegado al banco durante toda la serie.",
    "Tira con los codos en lugar de con las manos.",
    "Evita los tirones bruscos al iniciar cada repetición."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/bench-pull-start.webp",
      "peak": "images/flat/bench-pull-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-pull");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.